Comparing Nutrients in 7 ounces Bread, white, commercially prepared (includes soft bread crumbs) VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared (includes soft bread crumbs)	13%	11%	76%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Bread, white, commercially prepared (includes soft bread crumbs)	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	18.2% 528kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	6.8% 6.6g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	4.33% 1.4g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.83g	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	75.4% 98g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	15.5% 11.3g	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	6.65% 4.82g	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	% 3.1g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	31.4% 17.6g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared (includes soft bread crumbs)	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	88% 1.06mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.3% 9.5mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.06mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	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	55% 220μg	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	2.9% 0.44mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared (includes soft bread crumbs)	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	28.6% 286mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	22.3% 0.2mg	63.7% 0.57mg	0.9mg per day for Men 19-50 years
Fluoride	2.43% 97μg	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	89.5% 7.16mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	46.2% 1.06mg	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	27.8% 194mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	79.4% 43.7μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	65% 972mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	1.95% 72.3g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread, white, commercially prepared (includes soft bread crumbs) VS Boiled California Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Bread, white, commercially prepared (includes soft bread crumbs) 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 Bread, white, commercially prepared (includes soft bread crumbs) vs Boiled California Red Kidney Beans:

• 7 ounces of Bread, white, commercially prepared (includes soft bread crumbs) have 4.1 times more Vitamin B1, 3.9 times more Vitamin B2, 8.9 times more Vitamin B3, 2.4 times more Vitamin B5 and 1.5 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Bread, white, commercially prepared (includes soft bread crumbs) and Boiled California Red Kidney Beans provide similar amounts of Vitamin B6 per seven ounces.
• Both Bread, white, commercially prepared (includes soft bread crumbs) 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 Bread, white, commercially prepared (includes soft bread crumbs) vs Boiled California Red Kidney Beans:

• 7 ounces of Bread, white, commercially prepared (includes soft bread crumbs) have 2.2 times more Calcium, 1.2 times more Iron, 1.7 times more Manganese, 18.3 times more Selenium and 122.5 times more Sodium than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 2.9 times more Copper, 2.1 times more Magnesium, 1.4 times more Phosphorus and 3.3 times more Potassium than Bread, white, commercially prepared (includes soft bread crumbs).
• Both Bread, white, commercially prepared (includes soft bread crumbs) and Boiled California Red Kidney Beans contain similar levels of Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Bread, white, commercially prepared (includes soft bread crumbs) have 2.1 times more Energy, 37 times more Fat, 49.9 times more Saturated Fat, 5.2 times more Omega 3, 71.3 times more Omega 6 and 2.2 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 3.4 times more Fiber than Bread, white, commercially prepared (includes soft bread crumbs).
• Both Bread, white, commercially prepared (includes soft bread crumbs) and Boiled California Red Kidney Beans offer comparable quantities of Protein per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6