Comparing Nutrients in 100 grams Boiled Kidney Beans VS Sprouted Wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Sprouted Wheat Bread	28%	0%	72%

Macro Nutrients

	Boiled Kidney Beans	Sprouted Wheat Bread	Recommended Dietary Allowance
Energy	4.38% 127kcal	6.5% 188kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0% 0g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 23g	26% 34g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	3.63% 2.63g	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	17% 6.4g	14% 5.3g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	23.5% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Sprouted Wheat Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	19.4% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	6.08% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	14.6% 2.33mg	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	15% 0.19mg	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	0% 0μg	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	1.33% 1.2mg	0% 0mg	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	0.2% 0.03mg	2.27% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	0.92% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Sprouted Wheat Bread	Recommended Dietary Allowance
Calcium	3.5% 35mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	23% 0.21mg	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	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	15.7% 66mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	NA	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	25% 176mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	5.82% 198mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	54.5% 30μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	31.6% 474mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	1.8% 67g	1.38% 51g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Kidney Beans vs Sprouted Wheat Bread:

• Boiled All Types Kidney Beans have more Vitamin B9, more Vitamin C and 7.6 times more Vitamin K than Sprouted Wheat Bread.
• While Sprouted Wheat Bread contains 1.5 times more Vitamin B1, 1.4 times more Vitamin B2, 4 times more Vitamin B3, 1.6 times more Vitamin B6 and 11.3 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Sprouted Wheat Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Kidney Beans vs Sprouted Wheat Bread:

• Boiled All Types Kidney Beans have more Calcium, 2 times more Potassium and 1.3 times more Water than Sprouted Wheat Bread.
• While Sprouted Wheat Bread contains 1.6 times more Magnesium, 1.3 times more Phosphorus, 27.3 times more Selenium and 474 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Sprouted Wheat Bread have similar amounts of Copper, Iron and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled All Types Kidney Beans have more Omega 3 and 1.2 times more Fiber than Sprouted Wheat Bread.
• While Sprouted Wheat Bread contains 1.5 times more Energy, 1.5 times more Carbohydrate, 8.2 times more Sugars and 1.5 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Sprouted Wheat Bread have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.