Comparing Nutrients in 7 ounces Commercial Whole-wheat Bread VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Commercial Whole-wheat Bread	20%	12%	68%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Commercial Whole-wheat Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.95g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	4.48% 1.43g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	17.2% 0.28g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	17% 2.87g	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	65% 84.8g	35% 45.2g	130g per day for Men 19-50 years
Sugars	12% 8.6g	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	6.05% 4.4g	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	% 2.12g	NA	g per day for Men 19-50 years
Sucrose	% 0.06g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	44% 24.7g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Commercial Whole-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	65% 0.78mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.3mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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	21% 83.3μg	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	35% 5.28mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Whole-wheat Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	32% 319mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	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	61.3% 4.9mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	35.4% 149mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	188% 4.3mg	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	60% 421mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	15% 504mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	93% 51μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	60% 903mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	18% 2mg	11mg per day for Men 19-50 years
Water	2.1% 77.4g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Commercial Whole-wheat Bread vs Boiled Kidney Beans:

• Commercially Prepared Whole-wheat Bread has 2.5 times more Vitamin B1, 2.9 times more Vitamin B2, 7.7 times more Vitamin B3, 2.9 times more Vitamin B5, 1.8 times more Vitamin B6 and 88.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.1 times more Vitamin B9 and more Vitamin C than Commercially Prepared Whole-wheat Bread.
• Both Commercially Prepared Whole-wheat Bread and Boiled All Types Kidney Beans have similar amounts of Vitamin K per 7 oz.
• Both Commercially Prepared Whole-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 Commercial Whole-wheat Bread vs Boiled Kidney Beans:

• Commercially Prepared Whole-wheat Bread has 4.6 times more Calcium, 1.8 times more Magnesium, 5.1 times more Manganese, 1.5 times more Phosphorus, 23.4 times more Selenium, 455 times more Sodium and 1.8 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Potassium and 1.7 times more Water than Commercially Prepared Whole-wheat Bread.
• Both Commercially Prepared Whole-wheat Bread and Boiled All Types Kidney Beans have similar amounts of Copper and Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Commercially Prepared Whole-wheat Bread has 2 times more Energy, 7 times more Fat, 9.9 times more Saturated Fat, 13.4 times more Omega 6, 1.9 times more Carbohydrate, 13.6 times more Sugars and 1.4 times more Protein than Boiled All Types Kidney Beans.
• Both Commercially Prepared Whole-wheat Bread and Boiled All Types Kidney Beans have similar amounts of Omega 3 and Fiber per 7 oz.
• Both Commercially Prepared Whole-wheat Bread as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.