Comparing Nutrients in 5 ounces Schar, Gluten-Free, Wheat-Free, Classic White Bread VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	11.7% 340kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	6.53% 6.34g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	4.33% 1.4g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	4.14% 0.7g	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.3% 65.4g	25% 32.3g	130g per day for Men 19-50 years
Sugars	6.53% 4.73g	0.63% 0.45g	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	1.54% 1.1g	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	% 1.43g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	19% 7.23g	24% 9.07g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.2% 0.72mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55% 0.72mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.03% 0.052mg	13% 0.17mg	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	5.3% 21.3μg	46% 184μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	1.9% 1.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	22.5% 225mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	34% 0.31mg	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	56% 4.5mg	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	26.5% 0.61mg	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	11% 78mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	2.75% 94mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	41.7% 625mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	6.06% 0.67mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	1.7% 62g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Schar, Gluten-Free, Wheat-Free, Classic White Bread vs Boiled Kidney Beans:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 3.2 times more Vitamin B1, 8.7 times more Vitamin B2 and 5.9 times more Vitamin B3 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.2 times more Vitamin B6 and 8.7 times more Vitamin B9 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.

Comparing minerals per 5 ounces for Schar, Gluten-Free, Wheat-Free, Classic White Bread vs Boiled Kidney Beans:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 4.5 times more Calcium, 1.4 times more Iron and 441 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.5 times more Copper, 3.8 times more Magnesium, 2.4 times more Manganese, 2.5 times more Phosphorus, 6.1 times more Potassium, 2.8 times more Selenium, 2.1 times more Zinc and 1.5 times more Water than Schar, Gluten-Free, Wheat-Free, Classic White Bread.

Comparison of macro-nutrients per 5 ounces:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 1.9 times more Energy, 8.9 times more Fat, 13.4 times more Saturated Fat, 4.6 times more Omega 6, 2 times more Carbohydrate and 10.4 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 11.3 times more Omega 3, 1.3 times more Fiber and 2.3 times more Protein than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread as well as Boiled All Types Kidney Beans have insufficient amounts of Glucose and Sucrose in 5 oz.