Comparing Nutrients in 5 ounces Bread, white, commercially prepared (includes soft bread crumbs) VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared (includes soft bread crumbs)	13%	11%	76%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Bread, white, commercially prepared (includes soft bread crumbs)	California Red Kidney Beans	Recommended Dietary Allowance
Energy	13% 377kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	4.87% 4.72g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	14.7% 0.24g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	12% 2g	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	54% 70g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	11% 8.04g	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	4.75% 3.44g	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	% 2.23g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10% 3.83g	93% 35.3g	38g per day for Men 19-50 years
Protein	22.4% 12.5g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared (includes soft bread crumbs)	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	63% 0.76mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.3% 6.78mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.5% 0.12mg	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	39.3% 157μg	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	2.08% 0.31mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared (includes soft bread crumbs)	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	20.4% 204mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	173% 1.56mg	0.9mg per day for Men 19-50 years
Fluoride	1.73% 69.3μg	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	64% 5.1mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	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	20% 139mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	5.25% 179mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	56.7% 31μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	46.3% 695mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	9.54% 1.05mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	1.4% 51.6g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread, white, commercially prepared (includes soft bread crumbs) VS California Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Bread, white, commercially prepared (includes soft bread crumbs) versus 5 oz of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Bread, white, commercially prepared (includes soft bread crumbs) vs California Red Kidney Beans:

• 5 ounces of Bread, white, commercially prepared (includes soft bread crumbs) have 2.3 times more Vitamin B3 than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 1.5 times more Vitamin B5, 4.6 times more Vitamin B6, 3.5 times more Vitamin B9 and more Vitamin C than Bread, white, commercially prepared (includes soft bread crumbs).
• Both Bread, white, commercially prepared (includes soft bread crumbs) and California Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B2 per five ounces.
• 5 ounces of Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Vitamin C
• Both Bread, white, commercially prepared (includes soft bread crumbs) as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Bread, white, commercially prepared (includes soft bread crumbs) vs California Red Kidney Beans:

• 5 ounces of Bread, white, commercially prepared (includes soft bread crumbs) have 6.9 times more Selenium and 44.5 times more Sodium than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 1.4 times more Calcium, 10.9 times more Copper, 2.6 times more Iron, 7 times more Magnesium, 1.9 times more Manganese, 4.1 times more Phosphorus, 11.8 times more Potassium and 3.4 times more Zinc than Bread, white, commercially prepared (includes soft bread crumbs).

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Bread, white, commercially prepared (includes soft bread crumbs) have 13.3 times more Fat, 19.4 times more Saturated Fat, 2 times more Omega 3 and 26.4 times more Omega 6 than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 9.2 times more Fiber and 2.8 times more Protein than Bread, white, commercially prepared (includes soft bread crumbs).
• Both Bread, white, commercially prepared (includes soft bread crumbs) and California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6