Comparing Nutrients in 7 ounces Italian Bread VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Italian Bread	15%	10%	75%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Italian Bread	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	17.7% 514kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.4g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	3.37% 1.08g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	13.7% 2.33g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.4% 95g	89% 116g	130g per day for Men 19-50 years
Sugars	13% 9.3g	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	2.55% 1.85g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	130% 49.4g	38g per day for Men 19-50 years
Protein	33.6% 19g	89.8% 50.3g	56g per day for Men 19-50 years

Vitamins

	Italian Bread	Royal 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	96% 1.15mg	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.3% 9mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	60.4% 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	50.6% 202μg	195% 780μg	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	9.92% 8.93mg	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	3.84% 0.58mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Italian Bread	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	21% 208mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	220% 2mg	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	85.6% 6.85mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	42.4% 0.97mg	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	27% 189mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	7.24% 246mg	78.6% 2671mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	81.8% 1226mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.57mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	2% 74.5g	0.64% 23.6g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Italian Bread have 1.5 times more Vitamin B1, 1.3 times more Vitamin B2 and 2.2 times more Vitamin B3 than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 2.1 times more Vitamin B5, 3.8 times more Vitamin B6, 3.9 times more Vitamin B9 and more Vitamin C than Italian Bread.
• 7 ounces of Italian Bread have insufficient amounts of Vitamin C
• Both Italian Bread as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Italian Bread have 5.4 times more Selenium and 47.5 times more Sodium than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 8.3 times more Copper, 2.5 times more Iron, 5.3 times more Magnesium, 2.3 times more Manganese, 4.3 times more Phosphorus, 10.9 times more Potassium and 3.4 times more Zinc than Italian Bread.
• Both Italian Bread and Royal Red Kidney Beans contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Italian Bread have 6.1 times more Fat and 12.1 times more Omega 6 than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 1.3 times more Energy, 11.9 times more Fiber and 2.7 times more Protein than Italian Bread.
• Both Italian Bread and Royal Red Kidney Beans offer comparable quantities of Omega 3 and Carbohydrate per seven ounces.
• 7 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6