Comparing Nutrients in 7 ounces Multi-grain Bread VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Multi-grain Bread	20%	14%	66%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Multi-grain Bread	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	18% 526kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	8.65% 8.4g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	5.4% 1.73g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	25.4% 0.41g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	19.5% 3.3g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 86g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	17.5% 12.7g	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	6.7% 4.86g	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	% 3.35g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	38.6% 14.7g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	47.3% 26.5g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Multi-grain Bread	Boiled California 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	46% 0.55mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8.02mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	16% 0.21mg	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	37.2% 149μg	36.7% 147μg	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	0.22% 0.2mg	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	4.9% 0.73mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multi-grain Bread	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	20.4% 204mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	62% 0.56mg	63.7% 0.57mg	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	62% 4.96mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	175% 4mg	27.4% 0.63mg	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	64.6% 452mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	119% 65.3μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	50.4% 756mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	30.7% 3.37mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	2% 73.3g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Multi-grain Bread VS Boiled California Red Kidney Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Multi-grain Bread vs Boiled California Red Kidney Beans:

• 7 ounces of Multi-grain Bread have 2.2 times more Vitamin B1, 2.1 times more Vitamin B2, 7.5 times more Vitamin B3, 1.5 times more Vitamin B5 and 2.5 times more Vitamin B6 than Boiled California Red Kidney Beans.
• Both Multi-grain Bread and Boiled California Red Kidney Beans provide similar amounts of Vitamin B9 per seven ounces.
• Both Multi-grain Bread as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Multi-grain Bread vs Boiled California Red Kidney Beans:

• 7 ounces of Multi-grain Bread have 1.6 times more Calcium, 1.6 times more Magnesium, 6.4 times more Manganese, 1.7 times more Phosphorus, 27.4 times more Selenium, 95.3 times more Sodium and 2 times more Zinc than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 1.8 times more Potassium than Multi-grain Bread.
• Both Multi-grain Bread and Boiled California Red Kidney Beans contain similar levels of Copper and Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Multi-grain Bread have 2.1 times more Energy, 47 times more Fat, 62.3 times more Saturated Fat, 6.4 times more Omega 3, 83.4 times more Omega 6, 1.9 times more Carbohydrate and 1.5 times more Protein than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 1.3 times more Fiber than Multi-grain Bread.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6