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

Macros Ratio

	Protein	Fat	Carbs
White Wheat Bread	18%	8%	74%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	White Wheat Bread	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	16.3% 472kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.27g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	10.3% 0.16g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.74g	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	67% 87g	89% 116g	130g per day for Men 19-50 years
Sugars	13.7% 9.92g	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	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	130% 49.4g	38g per day for Men 19-50 years
Protein	37.8% 21g	89.8% 50.3g	56g per day for Men 19-50 years

Vitamins

	White Wheat 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	84.3% 1mg	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.3% 8.84mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	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	63% 252μg	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	5.03% 0.75mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.7% 15.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Wheat Bread	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	136% 1357mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	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	121% 9.7mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	54.7% 1.26mg	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	29% 204mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	7.4% 252mg	78.6% 2671mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	63.2% 949mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	17% 1.9mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	2.12% 78.6g	0.64% 23.6g	3700g per day for Men 19-50 years

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

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

• 7 ounces of White Wheat Bread have 1.3 times more Vitamin B1 and 2.1 times more Vitamin B3 than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 1.7 times more Vitamin B5, 5 times more Vitamin B6, 3.1 times more Vitamin B9 and more Vitamin C than White Wheat Bread.
• Both White Wheat Bread and Royal Red Kidney Beans provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of White Wheat Bread have insufficient amounts of Vitamin C
• Both White 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 White Wheat Bread vs Royal Red Kidney Beans:

• 7 ounces of White Wheat Bread have 5.2 times more Calcium, 5 times more Selenium and 36.8 times more Sodium than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 6.7 times more Copper, 1.8 times more Iron, 5.3 times more Magnesium, 1.7 times more Manganese, 3.9 times more Phosphorus, 10.6 times more Potassium and 2.8 times more Zinc than White Wheat Bread.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of White Wheat Bread have 4.8 times more Fat and 9.1 times more Omega 6 than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 1.4 times more Energy, 1.8 times more Omega 3, 1.3 times more Carbohydrate, 2.7 times more Fiber and 2.4 times more Protein than White Wheat Bread.
• 7 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6