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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Energy	11.4% 330kcal	7% 203kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	2.56% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	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	46% 59.8g	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	65.5% 25g	31.6% 12g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	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	44% 0.53mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	15.8% 2.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	5.94% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	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	99% 394μg	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	5% 4.5mg	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

	California Red Kidney Beans	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	19.5% 195mg	7.6% 76mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	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	117% 9.35mg	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	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	58% 405mg	11% 78mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	2.9% 98mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	50.7% 28μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	34.2% 513mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	6% 0.66mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	1.24% 46g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 1.4 times more Vitamin B1, 2.6 times more Vitamin B5, 5.2 times more Vitamin B6, 6.8 times more Vitamin B9 and 11.3 times more Vitamin C than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains more Vitamin B12 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Rye Reduced-calorie Bread have similar amounts of Vitamin B2 and Vitamin B3 per 100 g.
• Both Raw 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 California Red Kidney Beans vs Rye Reduced-calorie Bread:

• Raw California Red Kidney Beans have 2.6 times more Calcium, 8.3 times more Copper, 3 times more Iron, 7.3 times more Magnesium, 2.2 times more Manganese, 5.2 times more Phosphorus, 15.2 times more Potassium and 3.9 times more Zinc than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 8.7 times more Selenium, 46.6 times more Sodium and 3.9 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 100 grams:

• Raw California Red Kidney Beans have 1.6 times more Energy, 2 times more Omega 3, 1.5 times more Carbohydrate, 2.1 times more Fiber and 2.7 times more Protein than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 11.6 times more Fat, 10.2 times more Saturated Fat and 13.1 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Rye Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.