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

Macros Ratio

	Protein	Fat	Carbs
Bread, whole-wheat, prepared from recipe, toasted	12%	17%	71%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Bread, whole-wheat, prepared from recipe, toasted	Red Kidney Beans	Recommended Dietary Allowance
Energy	21% 605kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.7g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	5.42% 1.73g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	43.3% 0.69g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	33.6% 5.7g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86% 112g	94% 122g	130g per day for Men 19-50 years
Sugars	11.6% 8.37g	5.75% 4.17g	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	79.4% 30g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Bread, whole-wheat, prepared from recipe, toasted	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	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.3% 0.45mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49% 7.82mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	60.6% 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	33.2% 133μg	195% 782μg	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	11% 1.67mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.6μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, whole-wheat, prepared from recipe, toasted	Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	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	58% 407mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	153% 84.3μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	50.4% 756mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	29.8% 3.27mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	1.4% 51.6g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread, whole-wheat, prepared from recipe, toasted VS Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Bread, whole-wheat, prepared from recipe, toasted versus 7 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Bread, whole-wheat, prepared from recipe, toasted have 1.9 times more Vitamin B3, 4 times more Vitamin E and 1.9 times more Vitamin K than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 2.3 times more Vitamin B1, 2.3 times more Vitamin B5, 2 times more Vitamin B6, 5.9 times more Vitamin B9 and more Vitamin C than Bread, whole-wheat, prepared from recipe, toasted.
• Both Bread, whole-wheat, prepared from recipe, toasted and Red Kidney Beans provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Bread, whole-wheat, prepared from recipe, toasted have insufficient amounts of Vitamin C
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Bread, whole-wheat, prepared from recipe, toasted as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Bread, whole-wheat, prepared from recipe, toasted have 1.9 times more Manganese, 13.3 times more Selenium and 31.8 times more Sodium than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 2.3 times more Calcium, 2.5 times more Copper, 2 times more Iron, 1.6 times more Magnesium, 2 times more Phosphorus, 3.9 times more Potassium and 1.7 times more Zinc than Bread, whole-wheat, prepared from recipe, toasted.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Bread, whole-wheat, prepared from recipe, toasted have 5.6 times more Fat, 5.7 times more Saturated Fat, 12.6 times more Omega 6 and 2 times more Sugars than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 2.3 times more Fiber and 2.4 times more Protein than Bread, whole-wheat, prepared from recipe, toasted.
• Both Bread, whole-wheat, prepared from recipe, toasted and Red Kidney Beans offer comparable quantities of Energy, Omega 3 and Carbohydrate per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6