Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Schar, Gluten-Free, Wheat-Free, Classic White Bread

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%

Macro Nutrients

	Boiled California Red Kidney Beans	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Energy	8.5% 246kcal	16.4% 476kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	9.14% 8.87g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	6.06% 1.94g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	5.8% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	70.4% 92g	130g per day for Men 19-50 years
Sugars	NA	9.14% 6.63g	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	2.16% 1.57g	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	% 2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	48.6% 18.5g	26.6% 10g	38g per day for Men 19-50 years
Protein	32.4% 18g	13.5% 7.56g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	84.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	42.4% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	5.65% 0.073mg	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	7.44% 29.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Calcium	13% 131mg	31.6% 316mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	19% 0.17mg	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	78.6% 6.3mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	15% 0.35mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	3.85% 131mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	58.3% 875mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	8.48% 0.93mg	11mg per day for Men 19-50 years
Water	3.6% 133g	2.35% 87g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Schar, Gluten-Free, Wheat-Free, Classic White Bread per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Schar, Gluten-Free, Wheat-Free, Classic White 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 Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• 7 ounces of Boiled California Red Kidney Beans have 2.8 times more Vitamin B6 and 4.9 times more Vitamin B9 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While 7 oz of Schar, Gluten-Free, Wheat-Free, Classic White Bread contain 4 times more Vitamin B1, 8.1 times more Vitamin B2 and 6.3 times more Vitamin B3 than Boiled California Red Kidney Beans.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• 7 ounces of Boiled California Red Kidney Beans have 3.3 times more Copper, 4.4 times more Magnesium, 1.8 times more Manganese, 2.5 times more Phosphorus, 6.3 times more Potassium, 3 times more Selenium and 1.8 times more Zinc than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While 7 oz of Schar, Gluten-Free, Wheat-Free, Classic White Bread contain 2.4 times more Calcium and 110.3 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Schar, Gluten-Free, Wheat-Free, Classic White Bread contain similar levels of Iron per seven ounces.
• 7 ounces of Schar, Gluten-Free, Wheat-Free, Classic White Bread lack sufficient amounts of Potassium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 2.1 times more Omega 3, 1.8 times more Fiber and 2.4 times more Protein than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While 7 oz of Schar, Gluten-Free, Wheat-Free, Classic White Bread contain 1.9 times more Energy, 49.7 times more Fat, 69.8 times more Saturated Fat, 24.8 times more Omega 6 and 2.1 times more Carbohydrate than Boiled California Red Kidney Beans.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6
• 7 ounces of Schar, Gluten-Free, Wheat-Free, Classic White Bread provide inadequate amounts of Omega 3