Comparing Nutrients in 5 ounces Toasted Commercially Prepared Whole-wheat Bread VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Toasted Commercially Prepared Whole-wheat Bread	21%	12%	67%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Toasted Commercially Prepared Whole-wheat Bread	California Red Kidney Beans	Recommended Dietary Allowance
Energy	15% 434kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	5.95% 5.77g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	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	55.8% 72.5g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	11.3% 8.18g	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	28% 10.6g	93% 35.3g	38g per day for Men 19-50 years
Protein	41% 23g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Toasted Commercially Prepared Whole-wheat 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	44.4% 0.53mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.8% 8.12mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.5% 1.02mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	18.4% 73.7μg	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	5.95% 0.89mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Commercially Prepared Whole-wheat Bread	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	18.4% 184mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	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	52.4% 4.2mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	33.4% 140mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	157% 3.6mg	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	61.4% 429mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	13.6% 462mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	136% 74.6μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	53.4% 801mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	27.7% 3.05mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.93% 34.4g	0.45% 16.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Toasted Commercially Prepared Whole-wheat Bread vs California Red Kidney Beans:

• Toasted Commercially Prepared Whole-wheat Bread has 1.3 times more Vitamin B2 and 2.8 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.4 times more Vitamin B1, 1.7 times more Vitamin B6, 7.6 times more Vitamin B9 and more Vitamin C than Toasted Commercially Prepared Whole-wheat Bread.
• Both Toasted Commercially Prepared Whole-wheat Bread and Raw California Red Kidney Beans have similar amounts of Vitamin B5 per 5 oz.
• Both Toasted Commercially Prepared Whole-wheat 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 Commercially Prepared Whole-wheat Bread vs California Red Kidney Beans:

• Toasted Commercially Prepared Whole-wheat Bread has 2.5 times more Manganese, 16.4 times more Selenium and 51.4 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.5 times more Calcium, 1.6 times more Copper, 3.2 times more Iron, 1.6 times more Magnesium, 1.3 times more Phosphorus and 4.6 times more Potassium than Toasted Commercially Prepared Whole-wheat Bread.
• Both Toasted Commercially Prepared Whole-wheat Bread and Raw California Red Kidney Beans have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Toasted Commercially Prepared Whole-wheat Bread has 16.3 times more Fat, 25.6 times more Saturated Fat and 13.1 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.7 times more Omega 3, 3.3 times more Fiber and 1.5 times more Protein than Toasted Commercially Prepared Whole-wheat Bread.
• Both Toasted Commercially Prepared Whole-wheat Bread and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Toasted Commercially Prepared Whole-wheat Bread as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.