Comparing Nutrients in 7 ounces Bread, whole-wheat, prepared from recipe, toasted VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Bread, whole-wheat, prepared from recipe, toasted	12%	17%	71%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Bread, whole-wheat, prepared from recipe, toasted	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	21% 605kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.7g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	5.42% 1.73g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	43.3% 0.69g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	33.6% 5.7g	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	86% 112g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	11.6% 8.37g	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	35% 13.3g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Bread, whole-wheat, prepared from recipe, toasted	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	44% 0.53mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.3% 0.45mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49% 7.82mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	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	33.2% 133μg	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	11% 1.67mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, whole-wheat, prepared from recipe, toasted	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	63.7% 0.57mg	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	84.3% 6.75mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	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	58% 407mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	153% 84.3μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	50.4% 756mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	29.8% 3.27mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	1.4% 51.6g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Bread, whole-wheat, prepared from recipe, toasted vs Boiled California Red Kidney Beans:

• Bread, whole-wheat, prepared from recipe, toasted has 2.1 times more Vitamin B1, 3.6 times more Vitamin B2, 7.3 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.9 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain more Vitamin C than Bread, whole-wheat, prepared from recipe, toasted.
• Both Bread, whole-wheat, prepared from recipe, toasted and Boiled California Red Kidney Beans have similar amounts of Vitamin B9 per 7 oz.
• Both Bread, whole-wheat, prepared from recipe, toasted as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Bread, whole-wheat, prepared from recipe, toasted vs Boiled California Red Kidney Beans:

• Bread, whole-wheat, prepared from recipe, toasted has 1.9 times more Magnesium, 6.5 times more Manganese, 1.5 times more Phosphorus, 35.4 times more Selenium, 95.3 times more Sodium and 1.9 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.8 times more Calcium and 2.6 times more Water than Bread, whole-wheat, prepared from recipe, toasted.
• Both Bread, whole-wheat, prepared from recipe, toasted and Boiled California Red Kidney Beans have similar amounts of Copper, Iron and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Bread, whole-wheat, prepared from recipe, toasted has 2.5 times more Energy, 65.6 times more Fat, 62.4 times more Saturated Fat, 10.9 times more Omega 3, 144 times more Omega 6 and 2.5 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.4 times more Fiber than Bread, whole-wheat, prepared from recipe, toasted.
• Both Bread, whole-wheat, prepared from recipe, toasted and Boiled California Red Kidney Beans have similar amounts of Protein per 7 oz.
• Both Bread, whole-wheat, prepared from recipe, toasted as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.