Comparing Nutrients in 7 ounces Bread VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Bread	16%	15%	69%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Bread	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	18.7% 544kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	9.27% 9g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	4.32% 1.4g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	17% 2.87g	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	72.6% 94g	89% 116g	130g per day for Men 19-50 years
Sugars	15.7% 11.4g	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	6.38% 4.62g	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	% 3.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	21% 7.94g	130% 49.4g	38g per day for Men 19-50 years
Protein	38% 21g	89.8% 50.3g	56g per day for Men 19-50 years

Vitamins

	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	68% 0.82mg	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.3% 11mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.5% 1.63mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	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	42% 169μg	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	0.44% 0.4mg	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	2.5% 0.38mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.1% 9.72μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	25% 248mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	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	89.3% 7.14mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.4mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	88.5% 2.04mg	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	36.6% 256mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	8.23% 280mg	78.6% 2671mg	3400mg per day for Men 19-50 years
Selenium	104% 57μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	62.6% 939mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.06mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	1.9% 70g	0.64% 23.6g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Bread have 2.7 times more Vitamin B3 than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 3.6 times more Vitamin B6, 4.6 times more Vitamin B9 and 22.5 times more Vitamin C than Wheat Bread.
• Both Bread and Royal Red Kidney Beans provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per seven ounces.
• 7 ounces of Bread have insufficient amounts of Vitamin C
• Both Wheat 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 Bread vs Royal Red Kidney Beans:

• 7 ounces of Bread have 9 times more Selenium and 36.4 times more Sodium than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 6.8 times more Copper, 2.4 times more Iron, 3.4 times more Magnesium, 3.1 times more Phosphorus, 9.5 times more Potassium and 2.6 times more Zinc than Wheat Bread.
• Both Bread and Royal Red Kidney Beans contain similar levels of Calcium and Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Bread have 10.1 times more Fat, 10.7 times more Saturated Fat and 14.9 times more Omega 6 than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 6.2 times more Fiber and 2.4 times more Protein than Wheat Bread.
• Both Bread and Royal Red Kidney Beans offer comparable quantities of Energy, Omega 3 and Carbohydrate per seven ounces.
• 7 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6