Comparing Nutrients in 100 grams Toasted French or Vienna Bread VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Toasted French or Vienna Bread	16%	6%	78%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Toasted French or Vienna Bread	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	11% 319kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	1.57% 0.5g	0.23% 0.072g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	4.6% 0.78g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.6% 62g	17.5% 23g	130g per day for Men 19-50 years
Sugars	4.95% 3.6g	0.44% 0.32g	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	8.16% 3.1g	19.5% 7.4g	38g per day for Men 19-50 years
Protein	23.2% 13g	15.5% 8.67g	56g per day for Men 19-50 years

Vitamins

	Toasted French or Vienna Bread	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.6% 0.43mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	4.46% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.6% 5.38mg	3.6% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.4% 0.096mg	9.23% 0.12mg	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	35% 140μg	32.5% 130μg	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	0.22% 0.2mg	1.33% 1.2mg	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	1.27% 0.19mg	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.42% 0.5μg	7% 8.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted French or Vienna Bread	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.7% 47mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	16.7% 0.15mg	27% 0.24mg	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	48.4% 3.87mg	36.8% 2.94mg	8mg per day for Men 19-50 years
Magnesium	7.4% 31mg	10.7% 45mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	20.7% 0.48mg	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	18% 126mg	20.3% 142mg	700mg per day for Men 19-50 years
Potassium	4.1% 140mg	12% 403mg	3400mg per day for Men 19-50 years
Selenium	54% 29.7μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	48% 720mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	9.55% 1.05mg	9.73% 1.07mg	11mg per day for Men 19-50 years
Water	0.56% 20.6g	1.8% 67g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted French or Vienna Bread VS Boiled Red Kidney Beans per 100 g

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

Lets compare vitamin content per 100 grams of Toasted French or Vienna Bread vs Boiled Red Kidney Beans:

• 100 grams of Toasted French or Vienna Bread have 2.7 times more Vitamin B1, 6.4 times more Vitamin B2, 9.3 times more Vitamin B3 and 2.8 times more Vitamin B5 than Boiled Red Kidney Beans.
• While 100 g of Boiled Red Kidney Beans contain 16.8 times more Vitamin K than Toasted French or Vienna Sourdough Bread.
• Both Toasted French or Vienna Bread and Boiled Red Kidney Beans provide similar amounts of Vitamin B6 and Vitamin B9 per 100 grams.
• 100 grams of Toasted French or Vienna Bread have insufficient amounts of Vitamin K
• Both Toasted French or Vienna Sourdough Bread as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Toasted French or Vienna Bread vs Boiled Red Kidney Beans:

• 100 grams of Toasted French or Vienna Bread have 1.7 times more Calcium, 1.3 times more Iron, 1.2 times more Manganese, 24.8 times more Selenium and 360 times more Sodium than Boiled Red Kidney Beans.
• While 100 g of Boiled Red Kidney Beans contain 1.6 times more Copper, 1.5 times more Magnesium and 2.9 times more Potassium than Toasted French or Vienna Sourdough Bread.
• Both Toasted French or Vienna Bread and Boiled Red Kidney Beans contain similar levels of Phosphorus and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Toasted French or Vienna Bread have 2.5 times more Energy, 4.3 times more Fat, 7.3 times more Omega 6, 2.7 times more Carbohydrate, 11.2 times more Sugars and 1.5 times more Protein than Boiled Red Kidney Beans.
• While 100 g of Boiled Red Kidney Beans contain 3.4 times more Omega 3 and 2.4 times more Fiber than Toasted French or Vienna Sourdough Bread.
• 100 grams of Boiled Red Kidney Beans provide inadequate amounts of Omega 6