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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Bread, white, commercially prepared, toasted, low sodium no salt	12%	12%	76%

Macro Nutrients

	Red Kidney Beans	Bread, white, commercially prepared, toasted, low sodium no salt	Recommended Dietary Allowance
Energy	23% 669kcal	20% 581kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	8.2% 7.94g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	5.53% 1.77g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	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	94% 122g	83% 108g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	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	79.4% 30g	NA	38g per day for Men 19-50 years
Protein	80% 44.7g	32% 18g	56g per day for Men 19-50 years

Vitamins

	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	101% 1.2mg	68.6% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	51.4% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	48.7% 7.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	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	195% 782μg	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	9.92% 8.93mg	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	2.78% 0.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Bread, white, commercially prepared, toasted, low sodium no salt	Recommended Dietary Allowance
Calcium	16.5% 165mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	30.4% 0.27mg	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	82.6% 6.6mg	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	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	115% 806mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	7.65% 260mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	NA	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	49.7% 746mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	1.63% 60.3g	3700g per day for Men 19-50 years

Nutrient Comparison: 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 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 Red Kidney Beans vs Bread, white, commercially prepared, toasted, low sodium no salt:

• 7 ounces of Red Kidney Beans have 1.5 times more Vitamin B1, 2.8 times more Vitamin B5, 6.3 times more Vitamin B6, 4.1 times more Vitamin B9 and more Vitamin C than Bread, white, commercially prepared, toasted, low sodium no salt.
• While 7 oz of Bread, white, commercially prepared, toasted, low sodium no salt contain 1.6 times more Vitamin B2 and 1.9 times more Vitamin B3 than Raw Red Kidney Beans.
• 7 ounces of Bread, white, commercially prepared, toasted, low sodium no salt have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Bread, white, commercially prepared, toasted, low sodium no salt have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Red Kidney Beans have 5.1 times more Copper, 2 times more Iron, 5.3 times more Magnesium, 2.6 times more Manganese, 3.9 times more Phosphorus, 10.4 times more Potassium and 4.1 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 1.4 times more Calcium and 31.3 times more Sodium than Raw Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 9.2 times more Omega 3 and 2.5 times more Protein than Bread, white, commercially prepared, toasted, low sodium no salt.
• While 7 oz of Bread, white, commercially prepared, toasted, low sodium no salt contain 3.8 times more Fat, 5.8 times more Saturated Fat and 3.4 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Bread, white, commercially prepared, toasted, low sodium no salt offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6