Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Udi's, Gluten Free, Soft & Delicious White Sandwich Bread

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	7%	24%	69%

Macro Nutrients

	Boiled California Red Kidney Beans	Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	Recommended Dietary Allowance
Energy	8.5% 246kcal	20.4% 591kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	64.5% 1.03g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	16.7% 2.83g	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	78% 102g	130g per day for Men 19-50 years
Sugars	NA	31% 22.4g	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	4.2% 3.06g	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	% 3.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	48.6% 18.5g	28.7% 11g	38g per day for Men 19-50 years
Protein	32.4% 18g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Udi's, Gluten Free, Soft & Delicious White Sandwich 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	22.3% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	41.2% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	17.4% 2.8mg	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	14.5% 0.19mg	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	9.43% 37.7μg	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	21.3% 3.2mg	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	Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	Recommended Dietary Allowance
Calcium	13% 131mg	11.7% 117mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	11.7% 0.11mg	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	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	38% 0.87mg	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	20% 139mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	6.25% 212mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	68% 1022mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	9.2% 1mg	11mg per day for Men 19-50 years
Water	3.6% 133g	1.8% 67g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Udi's, Gluten Free, Soft & Delicious White Sandwich Bread per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Udi's, Gluten Free, Soft & Delicious White Sandwich 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 Udi's, Gluten Free, Soft & Delicious White Sandwich Bread:

• 7 ounces of Boiled California Red Kidney Beans have 3.9 times more Vitamin B9 than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.
• While 7 oz of Udi's, Gluten Free, Soft & Delicious White Sandwich Bread contain 4.4 times more Vitamin B2 and 2.6 times more Vitamin B3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Udi's, Gluten Free, Soft & Delicious White Sandwich Bread provide similar amounts of Vitamin B1 and Vitamin B6 per seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Udi's, Gluten Free, Soft & Delicious White Sandwich Bread:

• 7 ounces of Boiled California Red Kidney Beans have 5.5 times more Copper, 5.6 times more Iron, 1.9 times more Magnesium, 2 times more Phosphorus, 3.9 times more Potassium and 1.7 times more Zinc than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.
• While 7 oz of Udi's, Gluten Free, Soft & Delicious White Sandwich Bread contain 1.4 times more Manganese, 9.2 times more Selenium and 128.8 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Udi's, Gluten Free, Soft & Delicious White Sandwich Bread contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 1.7 times more Fiber and 1.7 times more Protein than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.
• While 7 oz of Udi's, Gluten Free, Soft & Delicious White Sandwich Bread contain 2.4 times more Energy, 89.1 times more Fat, 16.3 times more Omega 3, 71.4 times more Omega 6 and 2.3 times more Carbohydrate than Boiled California Red Kidney Beans.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6