Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Italian Bread

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Italian Bread	15%	10%	75%

Macro Nutrients

	Boiled California Red Kidney Beans	Italian Bread	Recommended Dietary Allowance
Energy	8.5% 246kcal	17.7% 514kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	5.6% 5.4g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	3.37% 1.08g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	13.7% 2.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	73.4% 95g	130g per day for Men 19-50 years
Sugars	NA	13% 9.3g	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	2.55% 1.85g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	48.6% 18.5g	11% 4.17g	38g per day for Men 19-50 years
Protein	32.4% 18g	33.6% 19g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Italian Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	56.3% 9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	16% 0.21mg	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	36.7% 147μg	50.6% 202μg	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	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	NA	3.84% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Italian Bread	Recommended Dietary Allowance
Calcium	13% 131mg	21% 208mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	26.7% 0.24mg	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	74% 5.9mg	85.6% 6.85mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	42.4% 0.97mg	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% 272mg	27% 189mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	7.24% 246mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	81.8% 1226mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	3.6% 133g	2% 74.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Italian Bread per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Italian Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled California Red Kidney Beans vs Italian Bread:

• 7 oz of Italian Bread contain 4.5 times more Vitamin B1, 5.2 times more Vitamin B2, 8.4 times more Vitamin B3, 1.7 times more Vitamin B5 and 1.4 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Italian Bread provide similar amounts of Vitamin B6 per seven ounces.
• Both Boiled California Red Kidney Beans as well as Italian Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Italian Bread:

• 7 ounces of Boiled California Red Kidney Beans have 2.4 times more Copper, 1.8 times more Magnesium, 1.4 times more Phosphorus and 3.4 times more Potassium than Italian Bread.
• While 7 oz of Italian Bread contain 1.6 times more Calcium, 1.5 times more Manganese, 14.3 times more Selenium and 154.5 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Italian Bread contain similar levels of Iron and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 4.4 times more Fiber than Italian Bread.
• While 7 oz of Italian Bread contain 2.1 times more Energy, 30.3 times more Fat, 4.3 times more Omega 3, 58.7 times more Omega 6 and 2.1 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Italian Bread offer comparable quantities of Protein per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6