Comparing Nutrients in 7 ounces California Red Kidney Beans VS Pan De Torta Salvadoran Bread

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Pan De Torta Salvadoran Bread	7%	40%	53%

Macro Nutrients

	California Red Kidney Beans	Pan De Torta Salvadoran Bread	Recommended Dietary Allowance
Energy	22.6% 655kcal	26.7% 774kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	35.7% 34.6g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	19% 6.04g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	150% 2.4g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	95% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	78.3% 102g	130g per day for Men 19-50 years
Sugars	NA	49.5% 36g	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	0.68% 0.5g	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	% 0.54g	g per day for Men 19-50 years
Sucrose	NA	% 34.3g	g per day for Men 19-50 years
Fiber	130% 49.4g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	25% 14g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Pan De Torta Salvadoran Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	58.3% 9.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	7.63% 0.099mg	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	NA	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	9.92% 8.93mg	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	18.8% 2.8mg	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

	California Red Kidney Beans	Pan De Torta Salvadoran Bread	Recommended Dietary Allowance
Calcium	38.7% 387mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	6.6% 0.06mg	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	54.6% 4.37mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	22.4% 0.52mg	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	85% 595mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	48.7% 26.8μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	51.6% 774mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	1.2% 44.4g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Pan De Torta Salvadoran Bread per 7 oz

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

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Pan De Torta Salvadoran Bread:

• 7 ounces of California Red Kidney Beans have 7.6 times more Vitamin B1, 1.2 times more Vitamin B2, 1.4 times more Vitamin B5 and 7.9 times more Vitamin B6 than Pan De Torta Salvadoran Bread.
• While 7 oz of Pan De Torta Salvadoran Pound Cake Type Bread contain 2.3 times more Vitamin B3 than Raw California Red Kidney Beans.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Pan De Torta Salvadoran Bread:

• 7 ounces of California Red Kidney Beans have 4.2 times more Calcium, 36.7 times more Copper, 4.3 times more Iron, 8.4 times more Magnesium, 3.8 times more Manganese, 1.4 times more Phosphorus, 7.1 times more Potassium and 4.1 times more Zinc than Pan De Torta Salvadoran Bread.
• While 7 oz of Pan De Torta Salvadoran Pound Cake Type Bread contain 4.2 times more Selenium and 35.5 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 14.6 times more Fiber and 3.5 times more Protein than Pan De Torta Salvadoran Bread.
• While 7 oz of Pan De Torta Salvadoran Pound Cake Type Bread contain 69.8 times more Fat, 84.5 times more Saturated Fat, 14.4 times more Omega 3 and 151.1 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Pan De Torta Salvadoran Bread offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6