Comparing Nutrients in 7 ounces Boiled Red Kidney Beans VS Bread, white, commercially prepared, toasted, low sodium no salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Bread, white, commercially prepared, toasted, low sodium no salt	12%	12%	76%

Macro Nutrients

	Boiled Red Kidney Beans	Bread, white, commercially prepared, toasted, low sodium no salt	Recommended Dietary Allowance
Energy	8.7% 252kcal	20% 581kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	8.2% 7.94g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	5.53% 1.77g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	9.1% 1.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	83% 108g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	38.6% 14.7g	NA	38g per day for Men 19-50 years
Protein	30.7% 17.2g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Bread, white, commercially prepared, toasted, low sodium no salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	68.6% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	51.4% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	48.7% 7.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	9.6% 0.13mg	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	64.5% 258μg	47% 189μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.65% 0.04μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.4% 0.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Bread, white, commercially prepared, toasted, low sodium no salt	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	30.4% 0.27mg	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	73% 5.83mg	82.6% 6.6mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	41% 0.95mg	36.3% 0.84mg	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	40.3% 282mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	7.65% 260mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	49.7% 746mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	3.6% 133g	1.63% 60.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Bread, white, commercially prepared, toasted, low sodium no salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Red Kidney Beans versus 7 oz of Bread, white, commercially prepared, toasted, low sodium no salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Red Kidney Beans vs Bread, white, commercially prepared, toasted, low sodium no salt:

• 7 ounces of Boiled Red Kidney Beans have 1.9 times more Vitamin B6 and 1.4 times more Vitamin B9 than Bread, white, commercially prepared, toasted, low sodium no salt.
• While 7 oz of Bread, white, commercially prepared, toasted, low sodium no salt contain 2.6 times more Vitamin B1, 5.8 times more Vitamin B2, 6.8 times more Vitamin B3 and 1.3 times more Vitamin B5 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans as well as Bread, white, commercially prepared, toasted, low sodium no salt have insufficient amounts of Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Boiled Red Kidney Beans vs Bread, white, commercially prepared, toasted, low sodium no salt:

• 7 ounces of Boiled Red Kidney Beans have 1.8 times more Copper, 1.7 times more Magnesium, 1.4 times more Phosphorus, 3.1 times more Potassium and 1.6 times more Zinc than Bread, white, commercially prepared, toasted, low sodium no salt.
• While 7 oz of Bread, white, commercially prepared, toasted, low sodium no salt contain 4.3 times more Calcium and 188 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Bread, white, commercially prepared, toasted, low sodium no salt contain similar levels of Iron and Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Red Kidney Beans have 4.3 times more Omega 3 than Bread, white, commercially prepared, toasted, low sodium no salt.
• While 7 oz of Bread, white, commercially prepared, toasted, low sodium no salt contain 2.3 times more Energy, 8 times more Fat, 12.4 times more Saturated Fat, 7.3 times more Omega 6 and 2.4 times more Carbohydrate than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Bread, white, commercially prepared, toasted, low sodium no salt offer comparable quantities of Protein per seven ounces.
• 7 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6