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

Macros Ratio

	Protein	Fat	Carbs
Boiled Royal Red Kidney Beans	30%	1%	69%
Italian Bread	15%	10%	75%

Macro Nutrients

	Boiled Royal Red Kidney Beans	Italian Bread	Recommended Dietary Allowance
Energy	4.24% 123kcal	8.93% 259kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	2.8% 2.73g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	3.56% 0.057g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	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% 22g	37% 48g	130g per day for Men 19-50 years
Sugars	NA	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	24.5% 9.3g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	17% 9.5g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Royal 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	7.9% 0.095mg	48.5% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.15% 0.067mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.45% 0.55mg	28.4% 4.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.38% 0.22mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8% 0.1mg	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	18.5% 74μg	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	NA	1.93% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Royal Red Kidney Beans	Italian Bread	Recommended Dietary Allowance
Calcium	4.4% 44mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	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	34.6% 2.77mg	43% 3.45mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	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	11% 378mg	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	0.33% 5mg	41% 618mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	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 Royal Red Kidney Beans VS Italian Bread per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Royal 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 Royal Red Kidney Beans vs Italian Bread:

• 100 g of Italian Bread contain 6.1 times more Vitamin B1, 4.8 times more Vitamin B2, 8.2 times more Vitamin B3, 1.7 times more Vitamin B5 and 1.4 times more Vitamin B9 than Boiled Royal Red Kidney Beans.
• Both Boiled Royal Red Kidney Beans and Italian Bread provide similar amounts of Vitamin B6 per 100 grams.
• Both Boiled Royal Red Kidney Beans as well as Italian Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

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

• 100 grams of Boiled Royal Red Kidney Beans have 2.2 times more Copper, 1.6 times more Magnesium, 1.5 times more Phosphorus and 3 times more Potassium than Italian Bread.
• While 100 g of Italian Bread contain 2.4 times more Calcium, 1.9 times more Manganese, 14.3 times more Selenium and 123.6 times more Sodium than Boiled Royal Red Kidney Beans.
• Both Boiled Royal Red Kidney Beans and Italian Bread contain similar levels of Iron and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Royal Red Kidney Beans have 4.4 times more Fiber than Italian Bread.
• While 100 g of Italian Bread contain 2.1 times more Energy, 16.1 times more Fat, 2.4 times more Omega 3, 32.6 times more Omega 6 and 2.2 times more Carbohydrate than Boiled Royal Red Kidney Beans.
• Both Boiled Royal Red Kidney Beans and Italian Bread offer comparable quantities of Protein per 100 grams.
• 100 grams of Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6