Comparing Nutrients in 5 ounces Multi-grain Bread VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Multi-grain Bread	20%	14%	66%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Multi-grain Bread	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	13% 376kcal	16% 466kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	3.86% 1.24g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	13.5% 0.22g	1.6g per day for Men 19-50 years
Omega 6	14% 2.36g	0.81% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.4g	63.6% 82.7g	130g per day for Men 19-50 years
Sugars	12.5% 9.06g	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	4.8% 3.47g	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	% 2.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	27.6% 10.5g	93% 35.3g	38g per day for Men 19-50 years
Protein	34% 19g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Multi-grain Bread	Royal 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	33% 0.4mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.73mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.53% 0.48mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.7% 0.37mg	43% 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	26.6% 106μg	139% 557μg	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	0.16% 0.14mg	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	3.5% 0.52mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multi-grain Bread	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	14.6% 146mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	157% 1.4mg	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	44.3% 3.54mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	26.3% 111mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	125% 2.87mg	68.3% 1.57mg	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	46% 323mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	9.6% 326mg	56% 1908mg	3400mg per day for Men 19-50 years
Selenium	84.8% 46.6μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	36% 540mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	34.3% 3.77mg	11mg per day for Men 19-50 years
Water	1.4% 52.4g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Multi-grain Bread VS Royal Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Multi-grain Bread versus 5 oz of Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Multi-grain Bread vs Royal Red Kidney Beans:

• 5 ounces of Multi-grain Bread have 1.9 times more Vitamin B3 than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 1.4 times more Vitamin B1, 1.8 times more Vitamin B2, 2.3 times more Vitamin B5, 1.5 times more Vitamin B6, 5.2 times more Vitamin B9 and 45 times more Vitamin C than Multi-grain Bread.
• 5 ounces of Multi-grain Bread have insufficient amounts of Vitamin C
• Both Multi-grain Bread as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Multi-grain Bread vs Royal Red Kidney Beans:

• 5 ounces of Multi-grain Bread have 1.8 times more Manganese, 10.3 times more Selenium and 29.3 times more Sodium than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 1.3 times more Calcium, 3.5 times more Copper, 3.5 times more Iron, 1.8 times more Magnesium, 1.8 times more Phosphorus, 5.9 times more Potassium and 1.6 times more Zinc than Multi-grain Bread.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Multi-grain Bread have 9.4 times more Fat, 13.4 times more Saturated Fat, 1.3 times more Omega 3 and 17.2 times more Omega 6 than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 1.3 times more Carbohydrate, 3.4 times more Fiber and 1.9 times more Protein than Multi-grain Bread.
• Both Multi-grain Bread and Royal Red Kidney Beans offer comparable quantities of Energy per five ounces.
• 5 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6