Comparing Nutrients in 7 ounces Cracked-wheat Bread VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cracked-wheat Bread	13%	13%	74%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cracked-wheat Bread	Red Kidney Beans	Recommended Dietary Allowance
Energy	17.8% 516kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	7.98% 7.74g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	5.7% 1.8g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	4.1% 0.065g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	7.56% 1.3g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.6% 98g	94% 122g	130g per day for Men 19-50 years
Sugars	NA	5.75% 4.17g	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	28.7% 11g	79.4% 30g	38g per day for Men 19-50 years
Protein	31% 17.3g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Cracked-wheat Bread	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.2% 0.71mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.3mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.4% 0.6mg	60.6% 0.79mg	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	30.3% 121μg	195% 782μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	9.92% 8.93mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracked-wheat Bread	Red Kidney Beans	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	69.7% 5.58mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	118% 2.72mg	96% 2.2mg	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	43.4% 304mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	10.3% 351mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	91% 50.2μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	71% 1068mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	1.92% 71g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cracked-wheat Bread VS Red Kidney Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Cracked-wheat Bread vs Red Kidney Beans:

• 7 ounces of Cracked-wheat Bread have 1.7 times more Vitamin B3 than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 1.7 times more Vitamin B1, 1.5 times more Vitamin B5, 1.3 times more Vitamin B6, 6.5 times more Vitamin B9 and more Vitamin C than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Red Kidney Beans provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Cracked-wheat Bread have insufficient amounts of Vitamin C
• Both Cracked-wheat Bread as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cracked-wheat Bread vs Red Kidney Beans:

• 7 ounces of Cracked-wheat Bread have 1.2 times more Manganese, 7.9 times more Selenium and 44.8 times more Sodium than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 1.9 times more Calcium, 3.1 times more Copper, 2.4 times more Iron, 2.7 times more Magnesium, 2.7 times more Phosphorus, 7.7 times more Potassium and 2.3 times more Zinc than Cracked-wheat Bread.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cracked-wheat Bread have 3.7 times more Fat, 5.9 times more Saturated Fat and 2.8 times more Omega 6 than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 1.3 times more Energy, 10.8 times more Omega 3, 2.8 times more Fiber and 2.6 times more Protein than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Red Kidney Beans offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6