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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Italian Bread	Recommended Dietary Allowance
Energy	22.6% 655kcal	17.7% 514kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	5.6% 5.4g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	3.37% 1.08g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	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	91% 119g	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	130% 49.4g	11% 4.17g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	33.6% 19g	56g per day for Men 19-50 years

Vitamins

	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	87.5% 1.05mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	56.3% 9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	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	195% 782μg	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	9.92% 8.93mg	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

	California Red Kidney Beans	Italian Bread	Recommended Dietary Allowance
Calcium	38.7% 387mg	21% 208mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	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	232% 18.6mg	85.6% 6.85mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	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	115% 804mg	27% 189mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	7.24% 246mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	81.8% 1226mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	2% 74.5g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 2.1 times more Vitamin B5, 3.8 times more Vitamin B6, 3.9 times more Vitamin B9 and more Vitamin C than Italian Bread.
• While Italian Bread contains 1.5 times more Vitamin B2 and 2.2 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Italian Bread have similar amounts of Vitamin B1 per 7 oz.
• Both Raw California Red Kidney Beans as well as Italian Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Raw California Red Kidney Beans have 1.9 times more Calcium, 9.1 times more Copper, 2.7 times more Iron, 6.2 times more Magnesium, 2 times more Manganese, 4.3 times more Phosphorus, 12 times more Potassium and 3.2 times more Zinc than Italian Bread.
• While Italian Bread contains 5.4 times more Selenium, 56.2 times more Sodium and 3.2 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• Raw California Red Kidney Beans have 1.3 times more Energy, 1.2 times more Carbohydrate, 11.9 times more Fiber and 2.6 times more Protein than Italian Bread.
• While Italian Bread contains 10.9 times more Fat, 15.1 times more Saturated Fat, 1.6 times more Omega 3 and 21.7 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Italian Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.