Comparing Nutrients in 7 ounces Red Kidney Beans VS Italian Bread

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Italian Bread	15%	10%	75%

Macro Nutrients

	Red Kidney Beans	Italian Bread	Recommended Dietary Allowance
Energy	23% 669kcal	17.7% 514kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	5.6% 5.4g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	3.37% 1.08g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	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	94% 122g	73.4% 95g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	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	79.4% 30g	11% 4.17g	38g per day for Men 19-50 years
Protein	80% 44.7g	33.6% 19g	56g per day for Men 19-50 years

Vitamins

	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	101% 1.2mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	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	2.78% 0.42mg	3.84% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Italian Bread	Recommended Dietary Allowance
Calcium	16.5% 165mg	21% 208mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	26.7% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	166% 13.3mg	85.6% 6.85mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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% 806mg	27% 189mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	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	1.6% 24mg	81.8% 1226mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	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

Nutrient Comparison: Red Kidney Beans VS Italian Bread per 7 oz

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

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

• 7 ounces of Red Kidney Beans have 2.1 times more Vitamin B5, 3.8 times more Vitamin B6, 3.9 times more Vitamin B9, more Vitamin C and 1.9 times more Vitamin K than Italian Bread.
• While 7 oz of Italian Bread contain 1.5 times more Vitamin B2 and 2.2 times more Vitamin B3 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Italian Bread provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Italian Bread have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Italian Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Red Kidney Beans have 5.8 times more Copper, 1.9 times more Iron, 5.3 times more Magnesium, 2.3 times more Manganese, 4.3 times more Phosphorus, 11 times more Potassium and 3.5 times more Zinc than Italian Bread.
• While 7 oz of Italian Bread contain 1.3 times more Calcium, 5.4 times more Selenium and 51.5 times more Sodium than Raw Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 1.3 times more Energy, 2.6 times more Omega 3, 1.3 times more Carbohydrate, 7.2 times more Fiber and 2.4 times more Protein than Italian Bread.
• While 7 oz of Italian Bread contain 2.6 times more Fat, 5.1 times more Omega 6 and 2.2 times more Sugars than Raw Red Kidney Beans.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6