Comparing Nutrients in 5 ounces Italian Bread VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Italian Bread	15%	10%	75%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Italian Bread	California Red Kidney Beans	Recommended Dietary Allowance
Energy	12.7% 367kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	4% 3.87g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	9.8% 1.66g	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.5% 68g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	9.17% 6.65g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	1.8% 1.3g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	93% 35.3g	38g per day for Men 19-50 years
Protein	24% 13.5g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Italian Bread	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.7% 0.82mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.2% 6.43mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.53mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	43.3% 0.56mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	36% 145μg	140% 558μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.1% 6.38mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.74% 0.41mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.54% 4.25μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Italian Bread	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	15% 149mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	173% 1.56mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	61% 4.9mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	30.3% 0.7mg	61.6% 1.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	19.2% 135mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	5.17% 176mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	44.3% 24.4μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	58.4% 876mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	1.44% 53.2g	0.45% 16.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Italian Bread vs California Red Kidney Beans:

• Italian Bread has 1.5 times more Vitamin B2 and 2.2 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.1 times more Vitamin B5, 3.8 times more Vitamin B6, 3.9 times more Vitamin B9 and more Vitamin C than Italian Bread.
• Both Italian Bread and Raw California Red Kidney Beans have similar amounts of Vitamin B1 per 5 oz.
• Both Italian Bread as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Italian Bread vs California Red Kidney Beans:

• Italian Bread has 5.4 times more Selenium, 56.2 times more Sodium and 3.2 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.9 times more Calcium, 9.1 times more Copper, 2.7 times more Iron, 6.2 times more Magnesium, 2 times more Manganese, 4.3 times more Phosphorus, 12 times more Potassium and 3.2 times more Zinc than Italian Bread.

Comparison of macro-nutrients per 5 ounces:

• Italian Bread has 10.9 times more Fat, 15.1 times more Saturated Fat, 1.6 times more Omega 3 and 21.7 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Energy, 11.9 times more Fiber and 2.6 times more Protein than Italian Bread.
• Both Italian Bread and Raw California Red Kidney Beans have similar amounts of Carbohydrate per 5 oz.
• Both Italian Bread as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.