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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	9%	27%	64%

Macro Nutrients

	Red Kidney Beans	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Recommended Dietary Allowance
Energy	23% 669kcal	21% 613kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	19% 18.5g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	1.65% 0.53g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	104% 1.66g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	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	94% 122g	75% 97g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	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	79.4% 30g	25.6% 9.72g	38g per day for Men 19-50 years
Protein	80% 44.7g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	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	101% 1.2mg	29.8% 0.36mg	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	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	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	195% 782μg	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	9.92% 8.93mg	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	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	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Recommended Dietary Allowance
Calcium	16.5% 165mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	16.3% 0.15mg	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	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	14.6% 61.5mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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	115% 806mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	7.18% 244mg	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	67.5% 1012mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	1.74% 64.2g	3700g per day for Men 19-50 years

Nutrient Comparison: 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 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 Red Kidney Beans vs Udi's, Gluten Free, Soft & Hearty Whole Grain Bread:

• 7 ounces of Red Kidney Beans have 3.4 times more Vitamin B1, 1.5 times more Vitamin B3 and 4.4 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 1.5 times more Vitamin B2 than Raw Red Kidney Beans.

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

• 7 ounces of Red Kidney Beans have 1.4 times more Calcium, 9.4 times more Copper, 8.8 times more Iron, 4.5 times more Magnesium, 2.2 times more Manganese, 5.3 times more Phosphorus, 11 times more Potassium and 4.8 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 42.5 times more Sodium than Raw Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 1.2 times more Carbohydrate, 3.1 times more Fiber and 3.1 times more Protein than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.
• While 7 oz of Udi's, Gluten Free, Soft & Hearty Whole Grain Bread contain 8.8 times more Fat, 2.3 times more Omega 3, 6.9 times more Omega 6 and 4.7 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Udi's, Gluten Free, Soft & Hearty Whole Grain Bread offer comparable quantities of Energy per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6