Comparing Nutrients in 7 ounces Boiled Red Kidney Beans VS Udi's, Gluten Free, Soft & Hearty Whole Grain Bread

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	9%	27%	64%

Macro Nutrients

	Boiled Red Kidney Beans	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Recommended Dietary Allowance
Energy	8.7% 252kcal	21% 613kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	19% 18.5g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	1.65% 0.53g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	104% 1.66g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	18.3% 3.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	75% 97g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	27% 19.5g	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	3.8% 2.76g	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	% 3.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	38.6% 14.7g	25.6% 9.72g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Udi's, Gluten Free, Soft & Hearty Whole Grain 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	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	17.5% 2.8mg	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	13.7% 0.18mg	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	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	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	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	16.3% 0.15mg	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	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	14.6% 61.5mg	420mg per day for Men 19-50 years
Manganese	41% 0.95mg	43.6% 1mg	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	22% 153mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	7.18% 244mg	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	67.5% 1012mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	3.6% 133g	1.74% 64.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Udi's, Gluten Free, Soft & Hearty Whole Grain Bread per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Red Kidney Beans versus 7 oz of Udi's, Gluten Free, Soft & Hearty Whole Grain 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 Udi's, Gluten Free, Soft & Hearty Whole Grain Bread:

• 7 ounces of Boiled Red Kidney Beans have 1.3 times more Vitamin B6 than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.
• While 7 oz of Udi's, Gluten Free, Soft & Hearty Whole Grain Bread contain 5.5 times more Vitamin B2 and 2.4 times more Vitamin B3 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Udi's, Gluten Free, Soft & Hearty Whole Grain Bread provide similar amounts of Vitamin B1 per seven ounces.

Comparing minerals per 7 ounces for Boiled Red Kidney Beans vs Udi's, Gluten Free, Soft & Hearty Whole Grain Bread:

• 7 ounces of Boiled Red Kidney Beans have 3.3 times more Copper, 3.9 times more Iron, 1.5 times more Magnesium, 1.8 times more Phosphorus, 3.3 times more Potassium and 1.8 times more Zinc than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.
• While 7 oz of Udi's, Gluten Free, Soft & Hearty Whole Grain Bread contain 2.1 times more Calcium and 255 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Udi's, Gluten Free, Soft & Hearty Whole Grain Bread contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Red Kidney Beans have 1.5 times more Fiber than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.
• While 7 oz of Udi's, Gluten Free, Soft & Hearty Whole Grain Bread contain 2.4 times more Energy, 18.7 times more Fat, 5 times more Omega 3, 14.7 times more Omega 6, 2.2 times more Carbohydrate and 30.7 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Udi's, Gluten Free, Soft & Hearty Whole Grain Bread offer comparable quantities of Protein per seven ounces.
• 7 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6