Comparing Nutrients in 5 ounces Toasted Rice Bran Bread VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Toasted Rice Bran Bread	14%	16%	70%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Toasted Rice Bran Bread	California Red Kidney Beans	Recommended Dietary Allowance
Energy	13% 374kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.1g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	15% 2.55g	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	51.6% 67g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	9.93% 7.2g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	19.8% 7.5g	93% 35.3g	38g per day for Men 19-50 years
Protein	24.6% 13.7g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Toasted Rice Bran 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	67% 0.81mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59% 9.44mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.37% 0.37mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.7% 0.29mg	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	28% 112μg	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	6.7% 1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Rice Bran Bread	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	10.6% 106mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	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	69.5% 5.56mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	25.6% 108mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	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	35.2% 247mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	80.4% 44.2μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	27.6% 414mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	17.8% 1.96mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	1.38% 51g	0.45% 16.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Toasted Rice Bran Bread vs California Red Kidney Beans:

• Toasted Rice Bran Bread has 1.3 times more Vitamin B2 and 3.2 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3 times more Vitamin B5, 1.9 times more Vitamin B6, 5 times more Vitamin B9 and more Vitamin C than Toasted Rice Bran Bread.
• Both Toasted Rice Bran Bread and Raw California Red Kidney Beans have similar amounts of Vitamin B1 per 5 oz.
• Both Toasted Rice Bran 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 Toasted Rice Bran Bread vs California Red Kidney Beans:

• Toasted Rice Bran Bread has 1.5 times more Manganese, 9.8 times more Selenium and 26.5 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.6 times more Calcium, 6 times more Copper, 2.4 times more Iron, 2.1 times more Magnesium, 2.3 times more Phosphorus, 7 times more Potassium and 1.8 times more Zinc than Toasted Rice Bran Bread.

Comparison of macro-nutrients per 5 ounces:

• Toasted Rice Bran Bread has 20 times more Fat, 21.4 times more Saturated Fat, 1.4 times more Omega 3 and 33.3 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Carbohydrate, 4.7 times more Fiber and 2.5 times more Protein than Toasted Rice Bran Bread.
• Both Toasted Rice Bran Bread and Raw California Red Kidney Beans have similar amounts of Energy per 5 oz.
• Both Toasted Rice Bran Bread as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.