Comparing Nutrients in 7 ounces Sprouted Wheat Bread VS Boiled Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Sprouted Wheat Bread	28%	0%	72%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Sprouted Wheat Bread	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	13% 373kcal	8.4% 244kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.07% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.7% 67.2g	33.4% 43.4g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	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	27.7% 10.5g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	46.6% 26g	33.6% 19g	56g per day for Men 19-50 years

Vitamins

	Sprouted Wheat Bread	Boiled 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	38.5% 0.46mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.5% 0.38mg	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	0% 0μg	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% 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	4.5% 0.67mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Wheat Bread	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	0% 0mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	57.8% 0.52mg	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	47% 3.75mg	68.7% 5.5mg	8mg per day for Men 19-50 years
Magnesium	31% 131mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	NA	22% 0.51mg	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	50% 349mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	11.6% 393mg	22% 750mg	3400mg per day for Men 19-50 years
Selenium	108% 59.5μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	62.7% 941mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	2.73% 101g	3.6% 133g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 7 ounces of Sprouted Wheat Bread vs Boiled Royal Red Kidney Beans:

• 7 ounces of Sprouted Wheat Bread have 2.5 times more Vitamin B1, 4.2 times more Vitamin B3 and 1.9 times more Vitamin B6 than Boiled Royal Red Kidney Beans.
• While 7 oz of Boiled Royal Red Kidney Beans contain more Vitamin B9 than Sprouted Wheat Bread.
• Both Sprouted Wheat Bread and Boiled Royal Red Kidney Beans provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Sprouted Wheat Bread have insufficient amounts of Vitamin B9
• Both Sprouted Wheat Bread as well as Boiled Royal 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 Sprouted Wheat Bread vs Boiled Royal Red Kidney Beans:

• 7 ounces of Sprouted Wheat Bread have 1.6 times more Magnesium, 1.2 times more Phosphorus, 25 times more Selenium, 94.8 times more Sodium and 1.4 times more Zinc than Boiled Royal Red Kidney Beans.
• While 7 oz of Boiled Royal Red Kidney Beans contain more Calcium, 1.3 times more Copper, 1.5 times more Iron and 1.9 times more Potassium than Sprouted Wheat Bread.
• 7 ounces of Sprouted Wheat Bread lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sprouted Wheat Bread have 1.5 times more Energy, 1.6 times more Carbohydrate and 1.4 times more Protein than Boiled Royal Red Kidney Beans.
• While 7 oz of Boiled Royal Red Kidney Beans contain more Omega 3 and 1.8 times more Fiber than Sprouted Wheat Bread.
• 7 ounces of Sprouted Wheat Bread provide inadequate amounts of Omega 3
• Both Sprouted Wheat Bread as well as Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.