Comparing Nutrients in 100 grams Boiled California Red Kidney Beans VS Bread

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Bread	16%	15%	69%

Macro Nutrients

	Boiled California Red Kidney Beans	Bread	Recommended Dietary Allowance
Energy	4.28% 124kcal	9.45% 274kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	4.67% 4.53g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	2.18% 0.7g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	8.5% 1.45g	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	36.6% 47.5g	130g per day for Men 19-50 years
Sugars	NA	7.9% 5.73g	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	3.2% 2.33g	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	% 1.66g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	24.5% 9.3g	10.5% 4g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	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	34.3% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.77% 0.062mg	19.4% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.38% 0.54mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.38% 0.22mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8% 0.1mg	8.54% 0.11mg	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	21.3% 85μg	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	0.22% 0.2mg	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	1.27% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.1% 4.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Bread	Recommended Dietary Allowance
Calcium	6.6% 66mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	16.4% 0.15mg	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	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	9.76% 41mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	44.6% 1.03mg	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	18.4% 129mg	700mg per day for Men 19-50 years
Potassium	12.3% 419mg	4.15% 141mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	52.4% 29μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	31.5% 473mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	9.45% 1.04mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.95% 35.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Bread per 100 g

Compare the macro and micronutrient content in 100 g of Boiled California Red Kidney Beans versus 100 g of Bread to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 g of Wheat Bread contain 3.2 times more Vitamin B1, 4.1 times more Vitamin B2, 10.4 times more Vitamin B3 and 3.7 times more Vitamin B5 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Bread provide similar amounts of Vitamin B6 and Vitamin B9 per 100 grams.
• Both Boiled California Red Kidney Beans as well as Wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled California Red Kidney Beans vs Bread:

• 100 grams of Boiled California Red Kidney Beans have 2 times more Copper and 3 times more Potassium than Bread.
• While 100 g of Wheat Bread contain 1.9 times more Calcium, 3.2 times more Manganese, 24 times more Selenium and 118.3 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Bread contain similar levels of Iron, Magnesium, Phosphorus and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled California Red Kidney Beans have 2.3 times more Fiber than Bread.
• While 100 g of Wheat Bread contain 2.2 times more Energy, 50.3 times more Fat, 49.8 times more Saturated Fat, 5 times more Omega 3, 72.4 times more Omega 6 and 2.1 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Bread offer comparable quantities of Protein per 100 grams.
• 100 grams of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6