Comparing Nutrients in 100 grams Boiled California Red Kidney Beans VS Commercial Whole-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Commercial Whole-wheat Bread	20%	12%	68%

Macro Nutrients

	Boiled California Red Kidney Beans	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Energy	4.28% 124kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	2.26% 0.72g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	8.7% 0.14g	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	33% 42.7g	130g per day for Men 19-50 years
Sugars	NA	6% 4.34g	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	3.05% 2.2g	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	% 1.07g	g per day for Men 19-50 years
Sucrose	NA	% 0.03g	g per day for Men 19-50 years
Fiber	24.5% 9.3g	15.8% 6g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	22.2% 12.5g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Commercial Whole-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	10.8% 0.13mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.77% 0.062mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.38% 0.54mg	27.7% 4.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.38% 0.22mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8% 0.1mg	16.5% 0.22mg	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	10.5% 42μg	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	NA	17.7% 2.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.5% 7.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Calcium	6.6% 66mg	16% 161mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	25.2% 0.23mg	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	31% 2.47mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	95% 2.17mg	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	30.3% 212mg	700mg per day for Men 19-50 years
Potassium	12.3% 419mg	7.47% 254mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	46.7% 25.7μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	30.3% 455mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	1.8% 67g	1.05% 39g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Commercial Whole-wheat Bread per 100 g

Compare the macro and micronutrient content in 100 g of Boiled California Red Kidney Beans versus 100 g of Commercial Whole-wheat 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 Commercial Whole-wheat Bread:

• 100 grams of Boiled California Red Kidney Beans have 1.8 times more Vitamin B9 than Commercial Whole-wheat Bread.
• While 100 g of Commercially Prepared Whole-wheat Bread contain 3.1 times more Vitamin B1, 2.7 times more Vitamin B2, 8.2 times more Vitamin B3, 2.9 times more Vitamin B5 and 2.1 times more Vitamin B6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Commercially Prepared Whole-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 Commercial Whole-wheat Bread:

• 100 grams of Boiled California Red Kidney Beans have 1.3 times more Copper, 1.2 times more Iron and 1.6 times more Potassium than Commercial Whole-wheat Bread.
• While 100 g of Commercially Prepared Whole-wheat Bread contain 2.4 times more Calcium, 1.6 times more Magnesium, 6.8 times more Manganese, 1.5 times more Phosphorus, 21.4 times more Selenium, 113.8 times more Sodium and 2.1 times more Zinc than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled California Red Kidney Beans have 1.6 times more Fiber than Commercial Whole-wheat Bread.
• While 100 g of Commercially Prepared Whole-wheat Bread contain 2 times more Energy, 38.9 times more Fat, 51.6 times more Saturated Fat, 4.3 times more Omega 3, 72.3 times more Omega 6, 1.9 times more Carbohydrate and 1.4 times more Protein than Boiled California Red Kidney Beans.
• 100 grams of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6