Comparing Nutrients in 7 ounces Toasted Protein Bread VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Toasted Protein Bread	20%	8%	72%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Toasted Protein Bread	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	18.5% 536kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.76g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	2.26% 0.72g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	12% 2.07g	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	3.94% 2.86g	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	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	17.2% 6.55g	130% 49.4g	38g per day for Men 19-50 years
Protein	46.8% 26g	89.8% 50.3g	56g per day for Men 19-50 years

Vitamins

	Toasted Protein 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	52.4% 0.63mg	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59.4% 0.77mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.6% 8.4mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	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	49% 196μg	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	4.76% 0.71mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.15% 2.58μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Protein Bread	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	27% 270mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	45.2% 0.41mg	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	113% 9.05mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	69.3% 1.6mg	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	53.6% 375mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	78.6% 2671mg	3400mg per day for Men 19-50 years
Selenium	131% 72μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	58.7% 881mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	21% 2.32mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	1.82% 67.5g	0.64% 23.6g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Toasted Protein 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 Toasted Protein Bread vs Royal Red Kidney Beans:

• 7 ounces of Toasted Protein Bread have 1.6 times more Vitamin B2 and 2 times more Vitamin B3 than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 2.6 times more Vitamin B5, 5.7 times more Vitamin B6, 4 times more Vitamin B9 and more Vitamin C than Toasted Protein Bread with Gluten.
• Both Toasted Protein Bread and Royal Red Kidney Beans provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Toasted Protein Bread have insufficient amounts of Vitamin C
• Both Toasted Protein Bread with Gluten 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 Toasted Protein Bread vs Royal Red Kidney Beans:

• 7 ounces of Toasted Protein Bread have 11.3 times more Selenium and 34.2 times more Sodium than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 4.9 times more Copper, 1.9 times more Iron, 2.5 times more Magnesium, 1.4 times more Manganese, 2.1 times more Phosphorus, 3.9 times more Potassium and 2.3 times more Zinc than Toasted Protein Bread with Gluten.
• Both Toasted Protein Bread and Royal Red Kidney Beans contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Protein Bread have 5.3 times more Fat and 10.8 times more Omega 6 than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 2.3 times more Omega 3, 7.5 times more Fiber and 1.9 times more Protein than Toasted Protein Bread with Gluten.
• Both Toasted Protein Bread and Royal Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6