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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%

Macro Nutrients

	Boiled Red Kidney Beans	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Energy	8.7% 252kcal	16.4% 476kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	9.14% 8.87g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	6.06% 1.94g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	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	35% 45.2g	70.4% 92g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	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	38.6% 14.7g	26.6% 10g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	13.5% 7.56g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	26.5% 0.32mg	84.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	42.4% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	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	64.5% 258μg	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	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	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	31.6% 316mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	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	73% 5.83mg	78.6% 6.3mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	41% 0.95mg	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	40.3% 282mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	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	0.26% 3.97mg	58.3% 875mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	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 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 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 Red Kidney Beans vs Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• 7 ounces of Boiled Red Kidney Beans have 3.2 times more Vitamin B6 and 8.7 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 3.2 times more Vitamin B1, 8.7 times more Vitamin B2 and 5.9 times more Vitamin B3 than Boiled Red Kidney Beans.

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

• 7 ounces of Boiled Red Kidney Beans have 2.8 times more Copper, 4.1 times more Magnesium, 2.7 times more Manganese, 2.6 times more Phosphorus, 6.1 times more Potassium, 3 times more Selenium and 2.3 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 5.7 times more Calcium and 220.5 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled 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 Red Kidney Beans have 11.2 times more Omega 3, 1.5 times more Fiber and 2.3 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, 8.9 times more Fat, 13.6 times more Saturated Fat, 4.6 times more Omega 6, 2 times more Carbohydrate and 10.4 times more Sugars than Boiled Red Kidney Beans.
• 7 ounces of Boiled 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