Comparing Nutrients in 100 grams California Red Kidney Beans VS Udi's, Gluten Free, Soft & Delicious White Sandwich Bread

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	7%	24%	69%

Macro Nutrients

	California Red Kidney Beans	Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	Recommended Dietary Allowance
Energy	11.4% 330kcal	10.3% 298kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	8.27% 8g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	32.5% 0.52g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	8.4% 1.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	46% 59.8g	39.3% 51g	130g per day for Men 19-50 years
Sugars	NA	15.6% 11.3g	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	2.12% 1.54g	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	65.5% 25g	14.5% 5.5g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	7.3% 0.095mg	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	4.75% 19μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5% 4.5mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	Recommended Dietary Allowance
Calcium	19.5% 195mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	5.9% 0.053mg	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	6.63% 0.53mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	19% 0.44mg	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	10% 70mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	3.15% 107mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	34.3% 515mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.91% 33.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of California Red Kidney Beans vs Udi's, Gluten Free, Soft & Delicious White Sandwich Bread:

• Raw California Red Kidney Beans have 3.9 times more Vitamin B1, 1.5 times more Vitamin B3, 4.2 times more Vitamin B6 and 20.7 times more Vitamin B9 than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.
• Both Raw California Red Kidney Beans and Udi's, Gluten Free, Soft & Delicious White Sandwich Bread have similar amounts of Vitamin B2 per 100 g.

Comparing minerals per 100 grams for California Red Kidney Beans vs Udi's, Gluten Free, Soft & Delicious White Sandwich Bread:

• Raw California Red Kidney Beans have 3.3 times more Calcium, 20.8 times more Copper, 17.6 times more Iron, 6.4 times more Magnesium, 2.3 times more Manganese, 5.8 times more Phosphorus, 13.9 times more Potassium and 5 times more Zinc than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.
• While Udi's, Gluten Free, Soft & Delicious White Sandwich Bread contain 3.4 times more Selenium and 46.8 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 100 grams:

• Raw California Red Kidney Beans have 4.5 times more Fiber and 4.5 times more Protein than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.
• While Udi's, Gluten Free, Soft & Delicious White Sandwich Bread contain 32.1 times more Fat, 17.5 times more Saturated Fat, 6.2 times more Omega 3 and 26.4 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Udi's, Gluten Free, Soft & Delicious White Sandwich Bread have similar amounts of Energy and Carbohydrate per 100 g.
• Both Raw California Red Kidney Beans as well as Udi's, Gluten Free, Soft & Delicious White Sandwich Bread have insufficient amounts of Glucose and Sucrose in 100 g.