Comparing Nutrients in 7 ounces Boiled Kidney Beans VS Bread, white, commercially prepared, low sodium, no salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Bread, white, commercially prepared, low sodium, no salt	12%	12%	76%

Macro Nutrients

	Boiled Kidney Beans	Bread, white, commercially prepared, low sodium, no salt	Recommended Dietary Allowance
Energy	8.7% 252kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	7.37% 7.14g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	5.03% 1.6g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	8.28% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	75.7% 98g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	11.8% 8.55g	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	33.4% 12.7g	12% 4.56g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Bread, white, commercially prepared, low sodium, no salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	78% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	52% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	49.2% 7.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	15.5% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	9.77% 0.13mg	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	64.5% 258μg	55% 220μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.5% 0.06μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	0% 0mg	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	0.4% 0.06mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Bread, white, commercially prepared, low sodium, no salt	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	27.8% 0.25mg	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	55% 4.4mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	33% 0.76mg	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	39% 274mg	26.6% 187mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	6.95% 236mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	81.5% 45μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	3.6% 133g	1.97% 73g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kidney Beans VS Bread, white, commercially prepared, low sodium, no salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Kidney Beans versus 7 oz of Bread, white, commercially prepared, low sodium, no salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Kidney Beans vs Bread, white, commercially prepared, low sodium, no salt:

• 7 ounces of Boiled Kidney Beans have 1.9 times more Vitamin B6 and 2.7 times more Vitamin K than Bread, white, commercially prepared, low sodium, no salt.
• While 7 oz of Bread, white, commercially prepared, low sodium, no salt contain 3 times more Vitamin B1, 5.9 times more Vitamin B2, 6.9 times more Vitamin B3 and 1.8 times more Vitamin B5 than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Bread, white, commercially prepared, low sodium, no salt provide similar amounts of Vitamin B9 per seven ounces.
• Both Boiled All Types Kidney Beans as well as Bread, white, commercially prepared, low sodium, no salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Boiled Kidney Beans vs Bread, white, commercially prepared, low sodium, no salt:

• 7 ounces of Boiled Kidney Beans have 1.7 times more Copper, 1.8 times more Magnesium, 1.5 times more Phosphorus, 3.4 times more Potassium and 1.6 times more Zinc than Bread, white, commercially prepared, low sodium, no salt.
• While 7 oz of Bread, white, commercially prepared, low sodium, no salt contain 3.1 times more Calcium, 1.4 times more Iron, 20.5 times more Selenium and 298 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Bread, white, commercially prepared, low sodium, no salt contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Kidney Beans have 4.9 times more Omega 3 and 2.8 times more Fiber than Bread, white, commercially prepared, low sodium, no salt.
• While 7 oz of Bread, white, commercially prepared, low sodium, no salt contain 2.1 times more Energy, 7.2 times more Fat, 11.1 times more Saturated Fat, 6.6 times more Omega 6, 2.2 times more Carbohydrate and 13.5 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Bread, white, commercially prepared, low sodium, no salt offer comparable quantities of Protein per seven ounces.
• 7 ounces of Boiled Kidney Beans provide inadequate amounts of Omega 6