Comparing Nutrients in 7 ounces White Wheat Bread VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
White Wheat Bread	18%	8%	74%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	White Wheat Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	16.3% 472kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.27g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	10.3% 0.16g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.74g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	35% 45.2g	130g per day for Men 19-50 years
Sugars	13.7% 9.92g	0.88% 0.64g	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	7.4% 5.36g	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	% 2.98g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	48% 18.3g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	37.8% 21g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	White Wheat Bread	Boiled 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	84.3% 1mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.3% 8.84mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	18.3% 0.24mg	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	63% 252μg	64.5% 258μg	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	5.03% 0.75mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.7% 15.3μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Wheat Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	136% 1357mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	47.6% 0.43mg	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	121% 9.7mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	54.7% 1.26mg	37% 0.85mg	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	29% 204mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	7.4% 252mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	63.2% 949mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	17% 1.9mg	18% 2mg	11mg per day for Men 19-50 years
Water	2.12% 78.6g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of White Wheat Bread vs Boiled Kidney Beans:

• White Wheat Bread has 3.2 times more Vitamin B1, 4.4 times more Vitamin B2, 7.7 times more Vitamin B3, 2.1 times more Vitamin B5 and 12.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Vitamin B6 and more Vitamin C than White Wheat Bread.
• Both White Wheat Bread and Boiled All Types Kidney Beans have similar amounts of Vitamin B9 and Vitamin K per 7 oz.
• Both White Wheat Bread as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for White Wheat Bread vs Boiled Kidney Beans:

• White Wheat Bread has 19.5 times more Calcium, 2.2 times more Iron, 1.5 times more Manganese, 14.6 times more Selenium and 478 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Copper, 1.6 times more Magnesium, 1.3 times more Phosphorus, 3.2 times more Potassium and 1.7 times more Water than White Wheat Bread.
• Both White Wheat Bread and Boiled All Types Kidney Beans have similar amounts of Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• White Wheat Bread has 1.9 times more Energy, 4.3 times more Fat, 8.6 times more Saturated Fat, 8.1 times more Omega 6, 1.9 times more Carbohydrate, 15.6 times more Sugars, 1.4 times more Fiber and 1.2 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2 times more Omega 3 than White Wheat Bread.
• Both White Wheat Bread as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.