Comparing Nutrients in 100 grams Boiled Kidney Beans VS Whole Grain gluten-free Bread made with tapioca starch and brown rice flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	9%	27%	64%

Macro Nutrients

	Boiled Kidney Beans	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Energy	4.38% 127kcal	10.7% 309kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	9.63% 9.34g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	52% 0.84g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	9.23% 1.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	17.5% 23g	37.8% 49g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	13.5% 9.8g	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	1.9% 1.4g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	17% 6.4g	13% 4.9g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	13% 7.25g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	6.92% 0.09mg	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	32.5% 130μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.2% 0.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Calcium	3.5% 35mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	8.22% 0.074mg	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	27.8% 2.22mg	9.5% 0.76mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	7.4% 31mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	22% 0.51mg	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	19.7% 138mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	3.6% 123mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	NA	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	34% 510mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	5.27% 0.58mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.87% 32.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Kidney Beans vs Whole Grain gluten-free Bread made with tapioca starch and brown rice flour:

• Boiled All Types Kidney Beans have 1.3 times more Vitamin B6 than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• While Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contains 5.5 times more Vitamin B2 and 2.4 times more Vitamin B3 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Whole Grain gluten-free Bread made with tapioca starch and brown rice flour have similar amounts of Vitamin B1 per 100 g.

Comparing minerals per 100 grams for Boiled Kidney Beans vs Whole Grain gluten-free Bread made with tapioca starch and brown rice flour:

• Boiled All Types Kidney Beans have 2.9 times more Copper, 2.9 times more Iron, 1.4 times more Magnesium, 1.8 times more Phosphorus, 3.3 times more Potassium, 1.7 times more Zinc and 2.1 times more Water than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• While Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contains 1.7 times more Calcium and 510 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Whole Grain gluten-free Bread made with tapioca starch and brown rice flour have similar amounts of Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled All Types Kidney Beans have 1.3 times more Fiber than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• While Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contains 2.4 times more Energy, 18.7 times more Fat, 4.9 times more Omega 3, 14.5 times more Omega 6, 2.2 times more Carbohydrate and 30.7 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Whole Grain gluten-free Bread made with tapioca starch and brown rice flour have similar amounts of Protein per 100 g.
• Both Boiled All Types Kidney Beans as well as Whole Grain gluten-free Bread made with tapioca starch and brown rice flour have insufficient amounts of Glucose and Sucrose in 100 g.