Comparing Nutrients in 7 ounces French Bread VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
French Bread	16%	8%	76%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	French Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	18.6% 540kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	4.95% 4.8g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.05g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	9.22% 1.57g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	35% 45.2g	130g per day for Men 19-50 years
Sugars	12.6% 9.17g	0.88% 0.64g	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	1.4% 1g	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	38% 21.3g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	French Bread	Boiled 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	117% 1.4mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65% 0.85mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.7% 9.56mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.3% 0.21mg	18.3% 0.24mg	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	61% 244μg	64.5% 258μg	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	0% 0mg	2.65% 2.4mg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	French Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	10.3% 103mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	33.5% 0.3mg	47.6% 0.43mg	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	97% 7.76mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	49.8% 1.15mg	37% 0.85mg	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	29.8% 208mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	6.83% 232mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	103% 56.8μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	79.6% 1195mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.06mg	18% 2mg	11mg per day for Men 19-50 years
Water	1.77% 65.5g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of French Bread vs Boiled Kidney Beans:

• French or Vienna Bread includes Sourdough have 4.4 times more Vitamin B1, 7.4 times more Vitamin B2, 8.3 times more Vitamin B3, 2.1 times more Vitamin B5 and 7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Vitamin C and 12 times more Vitamin K than French or Vienna Bread includes Sourdough.
• Both French or Vienna Bread includes Sourdough and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 and Vitamin B9 per 7 oz.
• Both French or Vienna Bread includes Sourdough as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for French Bread vs Boiled Kidney Beans:

• French or Vienna Bread includes Sourdough have 1.5 times more Calcium, 1.8 times more Iron, 1.3 times more Manganese, 26 times more Selenium and 602 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Copper, 1.3 times more Magnesium, 1.3 times more Phosphorus, 3.5 times more Potassium and 2 times more Water than French or Vienna Bread includes Sourdough.
• Both French or Vienna Bread includes Sourdough and Boiled All Types Kidney Beans have similar amounts of Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• French or Vienna Bread includes Sourdough have 2.1 times more Energy, 4.8 times more Fat, 7.2 times more Saturated Fat, 7.3 times more Omega 6, 2.3 times more Carbohydrate, 14.4 times more Sugars and 1.2 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.7 times more Omega 3 and 2.9 times more Fiber than French or Vienna Bread includes Sourdough.
• Both French or Vienna Bread includes Sourdough as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.