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

Macros Ratio

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

Macro Nutrients

	Royal Red Kidney Beans	Italian Bread	Recommended Dietary Allowance
Energy	11.3% 329kcal	8.93% 259kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.45g	2.8% 2.73g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	9.5% 0.15g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	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	45% 58.3g	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	65.5% 25g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	45.2% 25.3g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	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	32.5% 0.39mg	48.5% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	28.4% 4.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	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	98% 393μg	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	5% 4.5mg	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

	Royal Red Kidney Beans	Italian Bread	Recommended Dietary Allowance
Calcium	13% 131mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	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	109% 8.7mg	43% 3.45mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	48.2% 1.1mg	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	58% 406mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	39.6% 1346mg	3.65% 124mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	31.3% 17μg	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	41% 618mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.32% 12g	1% 37.5g	3700g per day for Men 19-50 years

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

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

• 100 grams of Royal Red Kidney Beans have 2.1 times more Vitamin B5, 3.8 times more Vitamin B6, 3.9 times more Vitamin B9 and more Vitamin C than Italian Bread.
• While 100 g of Italian Bread contain 1.5 times more Vitamin B1, 1.3 times more Vitamin B2 and 2.2 times more Vitamin B3 than Raw Royal Red Kidney Beans.
• 100 grams of Italian Bread have insufficient amounts of Vitamin C
• Both Raw Royal Red Kidney Beans as well as Italian Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Royal Red Kidney Beans have 1.2 times more Calcium, 8.3 times more Copper, 2.5 times more Iron, 5.3 times more Magnesium, 2.3 times more Manganese, 4.3 times more Phosphorus, 10.9 times more Potassium and 3.4 times more Zinc than Italian Bread.
• While 100 g of Italian Bread contain 5.4 times more Selenium and 47.5 times more Sodium than Raw Royal Red Kidney Beans.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Royal Red Kidney Beans have 1.3 times more Energy, 1.2 times more Carbohydrate, 11.9 times more Fiber and 2.7 times more Protein than Italian Bread.
• While 100 g of Italian Bread contain 6.1 times more Fat and 12.1 times more Omega 6 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Italian Bread offer comparable quantities of Omega 3 per 100 grams.
• 100 grams of Royal Red Kidney Beans provide inadequate amounts of Omega 6