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

Macros Ratio

	Protein	Fat	Carbs
Bread	16%	15%	69%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Bread	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	13.4% 388kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.42g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	14.3% 0.23g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	12% 2.05g	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.4g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	11.2% 8.12g	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	4.56% 3.3g	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	% 2.35g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	15% 5.67g	34.7% 13g	38g per day for Men 19-50 years
Protein	27% 15g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Bread	Boiled 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	48.5% 0.58mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.5% 7.92mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.2% 1.16mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	30% 120μg	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	0.31% 0.28mg	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	1.8% 0.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	17.7% 177mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	23.3% 0.21mg	45.5% 0.41mg	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	63.8% 5.1mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	63.2% 1.45mg	19.6% 0.45mg	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	26% 183mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	5.88% 200mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	74.2% 41μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	44.7% 670mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	1.35% 50g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread VS Boiled California Red Kidney Beans per 5 oz

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

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

• 5 ounces of Bread have 3.2 times more Vitamin B1, 4.1 times more Vitamin B2, 10.4 times more Vitamin B3 and 3.7 times more Vitamin B5 than Boiled California Red Kidney Beans.
• Both Bread and Boiled California Red Kidney Beans provide similar amounts of Vitamin B6 and Vitamin B9 per five ounces.
• Both Wheat Bread as well as Boiled California 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 Bread vs Boiled California Red Kidney Beans:

• 5 ounces of Bread have 1.9 times more Calcium, 1.2 times more Iron, 3.2 times more Manganese, 24 times more Selenium, 118.3 times more Sodium and 1.2 times more Zinc than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 2 times more Copper and 3 times more Potassium than Wheat Bread.
• Both Bread and Boiled California Red Kidney Beans contain similar levels of Magnesium and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Bread have 2.2 times more Energy, 50.3 times more Fat, 49.8 times more Saturated Fat, 5 times more Omega 3, 72.4 times more Omega 6 and 2.1 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 2.3 times more Fiber than Wheat Bread.
• Both Bread and Boiled California Red Kidney Beans offer comparable quantities of Protein per five ounces.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6