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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Italian Bread	15%	10%	75%

Macro Nutrients

	Boiled Red Kidney Beans	Italian Bread	Recommended Dietary Allowance
Energy	4.38% 127kcal	8.93% 259kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	2.8% 2.73g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.072g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	6.9% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 23g	37% 48g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	6.47% 4.7g	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	1.3% 0.93g	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	% 0.56g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	19.5% 7.4g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Italian Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	48.5% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	28.4% 4.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	8% 0.1mg	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	32.5% 130μg	25.5% 102μg	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	0.2% 0.03mg	1.93% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Italian Bread	Recommended Dietary Allowance
Calcium	2.8% 28mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	13.4% 0.12mg	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	36.8% 2.94mg	43% 3.45mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	21.3% 0.49mg	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	20.3% 142mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	3.65% 124mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	31.3% 17μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	41% 618mg	1500mg per day for Men 19-50 years
Zinc	9.73% 1.07mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	1.8% 67g	1% 37.5g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Boiled Red Kidney Beans have 1.3 times more Vitamin B9 and 2.8 times more Vitamin K than Italian Bread.
• While 100 g of Italian Bread contain 3.6 times more Vitamin B1, 5.5 times more Vitamin B2, 7.9 times more Vitamin B3 and 1.7 times more Vitamin B5 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Italian Bread provide similar amounts of Vitamin B6 per 100 grams.
• Both Boiled Red Kidney Beans as well as Italian Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 100 grams.

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

• 100 grams of Boiled Red Kidney Beans have 2 times more Copper, 1.7 times more Magnesium, 1.5 times more Phosphorus, 3.3 times more Potassium and 1.4 times more Zinc than Italian Bread.
• While 100 g of Italian Bread contain 3.8 times more Calcium, 14.3 times more Selenium and 309 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Italian Bread contain similar levels of Iron and Manganese per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Red Kidney Beans have 1.2 times more Omega 3 and 3.5 times more Fiber than Italian Bread.
• While 100 g of Italian Bread contain 2 times more Energy, 5.5 times more Fat, 11 times more Omega 6, 2.1 times more Carbohydrate and 14.7 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Italian Bread offer comparable quantities of Protein per 100 grams.
• 100 grams of Boiled Red Kidney Beans provide inadequate amounts of Omega 6