Comparing Nutrients in 100 grams Boiled California Red Kidney Beans VS Rye Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	Boiled California Red Kidney Beans	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Energy	4.28% 124kcal	7% 203kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2.56% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	4.18% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.2% 22.4g	31% 40.5g	130g per day for Men 19-50 years
Sugars	NA	3.16% 2.3g	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	24.5% 9.3g	31.6% 12g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.8% 0.13mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.77% 0.062mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.38% 0.54mg	15.8% 2.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.38% 0.22mg	5.94% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8% 0.1mg	5.92% 0.077mg	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	18.5% 74μg	14.5% 58μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.67% 0.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	0.44% 0.4mg	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	NA	1.87% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	6.6% 66mg	7.6% 76mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	14.8% 0.13mg	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	37.3% 2.98mg	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	19.7% 0.45mg	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	19.6% 137mg	11% 78mg	700mg per day for Men 19-50 years
Potassium	12.3% 419mg	2.9% 98mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	50.7% 28μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	34.2% 513mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	6% 0.66mg	11mg per day for Men 19-50 years
Water	1.8% 67g	1.24% 46g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled California Red Kidney Beans vs Rye Reduced-calorie Bread:

• Boiled California Red Kidney Beans have 1.4 times more Vitamin B6, 1.3 times more Vitamin B9 and 3 times more Vitamin C than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 2.8 times more Vitamin B1, 3.9 times more Vitamin B2, 4.7 times more Vitamin B3, 1.4 times more Vitamin B5 and more Vitamin B12 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin A and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled California Red Kidney Beans vs Rye Reduced-calorie Bread:

• Boiled California Red Kidney Beans have 2.2 times more Copper, 2.2 times more Magnesium, 1.8 times more Phosphorus, 4.3 times more Potassium, 1.3 times more Zinc and 1.5 times more Water than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 1.4 times more Manganese, 23.3 times more Selenium and 128.3 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Rye Reduced-calorie Bread have similar amounts of Calcium and Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Rye Reduced-calorie Bread contains 1.6 times more Energy, 32.2 times more Fat, 26.3 times more Saturated Fat, 1.3 times more Omega 3, 35.5 times more Omega 6, 1.8 times more Carbohydrate and 1.3 times more Fiber than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Rye Reduced-calorie Bread have similar amounts of Protein per 100 g.
• Both Boiled California Red Kidney Beans as well as Rye Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.