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

Macros Ratio

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

Macro Nutrients

	Toasted Multi-grain Bread	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	14% 408kcal	6% 174kcal	2900kcal per day for Men 19-50 years
Fat	6.72% 6.52g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.34g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	19.8% 0.32g	5.05% 0.081g	1.6g per day for Men 19-50 years
Omega 6	15% 2.57g	0.3% 0.051g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.4% 66.8g	24% 31g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	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	5.22% 3.8g	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	% 2.6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	30.2% 11.5g	34.7% 13g	38g per day for Men 19-50 years
Protein	36.8% 20.6g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Toasted Multi-grain Bread	Boiled 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	28.7% 0.34mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.5% 0.2mg	7.3% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.23mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.41mg	11.3% 0.15mg	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	25% 99μg	26.2% 105μg	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	1.9% 1.7mg	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	3.78% 0.57mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.77% 2.13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Multi-grain Bread	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	15.7% 157mg	6.24% 62.4mg	1000mg per day for Men 19-50 years
Copper	48.4% 0.44mg	41.3% 0.37mg	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	48% 3.86mg	49% 3.93mg	8mg per day for Men 19-50 years
Magnesium	28.7% 120mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	136% 3.1mg	15.7% 0.36mg	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	50% 350mg	28.8% 201mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	15.8% 536mg	3400mg per day for Men 19-50 years
Selenium	92% 50.7μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	24% 2.62mg	11.6% 1.28mg	11mg per day for Men 19-50 years
Water	1.2% 44.6g	2.57% 95g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Toasted Multi-grain Bread have 2.6 times more Vitamin B1, 2.1 times more Vitamin B2, 8 times more Vitamin B3, 1.7 times more Vitamin B5 and 2.8 times more Vitamin B6 than Boiled Royal Red Kidney Beans.
• Both Toasted Multi-grain Bread and Boiled Royal Red Kidney Beans provide similar amounts of Vitamin B9 per five ounces.
• Both Toasted Multi-grain Bread with Whole-grain as well as Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Toasted Multi-grain Bread have 2.5 times more Calcium, 2 times more Magnesium, 8.6 times more Manganese, 1.7 times more Phosphorus, 29.8 times more Selenium, 82.8 times more Sodium and 2.1 times more Zinc than Boiled Royal Red Kidney Beans.
• While 5 oz of Boiled Royal Red Kidney Beans contain 1.5 times more Potassium than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread and Boiled Royal Red Kidney Beans contain similar levels of Copper and Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Multi-grain Bread have 2.3 times more Energy, 27.1 times more Fat, 39.5 times more Saturated Fat, 3.9 times more Omega 3, 50.3 times more Omega 6, 2.2 times more Carbohydrate and 1.5 times more Protein than Boiled Royal Red Kidney Beans.
• Both Toasted Multi-grain Bread and Boiled Royal Red Kidney Beans offer comparable quantities of Fiber per five ounces.
• 5 ounces of Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6