Comparing Nutrients in 100 grams Toasted French or Vienna Bread VS Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Toasted French or Vienna Bread	16%	6%	78%
Navy Beans	26%	4%	70%

Macro Nutrients

	Toasted French or Vienna Bread	Navy Beans	Recommended Dietary Allowance
Energy	11% 319kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.57% 0.5g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	33.6% 0.54g	1.6g per day for Men 19-50 years
Omega 6	4.6% 0.78g	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	47.6% 62g	46.7% 60.8g	130g per day for Men 19-50 years
Sugars	4.95% 3.6g	5.35% 3.88g	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	0% 0g	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	% 0.21g	g per day for Men 19-50 years
Sucrose	NA	% 3.33g	g per day for Men 19-50 years
Fiber	8.16% 3.1g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	23.2% 13g	40% 22.3g	56g per day for Men 19-50 years

Vitamins

	Toasted French or Vienna Bread	Navy 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	64.6% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.6% 5.38mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.4% 0.096mg	33% 0.43mg	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	91% 364μg	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	NA	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.42% 0.5μg	2.1% 2.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted French or Vienna Bread	Navy Beans	Recommended Dietary Allowance
Calcium	4.7% 47mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	16.7% 0.15mg	93% 0.83mg	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	68.6% 5.5mg	8mg per day for Men 19-50 years
Magnesium	7.4% 31mg	41.7% 175mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	61.7% 1.4mg	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	58% 407mg	700mg per day for Men 19-50 years
Potassium	4.1% 140mg	35% 1185mg	3400mg per day for Men 19-50 years
Selenium	54% 29.7μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	48% 720mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	9.55% 1.05mg	33% 3.65mg	11mg per day for Men 19-50 years
Water	0.56% 20.6g	0.33% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted French or Vienna Bread VS Navy Beans per 100 g

Compare the macro and micronutrient content in 100 g of Toasted French or Vienna Bread versus 100 g of Navy 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 Navy Beans:

• 100 grams of Toasted French or Vienna Bread have 2.3 times more Vitamin B2 and 2.5 times more Vitamin B3 than Navy Beans.
• While 100 g of Raw Navy Beans contain 1.8 times more Vitamin B1, 4.5 times more Vitamin B6, 2.6 times more Vitamin B9 and 5 times more Vitamin K than Toasted French or Vienna Sourdough Bread.
• Both Toasted French or Vienna Bread and Navy Beans provide similar amounts of Vitamin B5 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 Raw Navy Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Toasted French or Vienna Bread vs Navy Beans:

• 100 grams of Toasted French or Vienna Bread have 2.7 times more Selenium and 144 times more Sodium than Navy Beans.
• While 100 g of Raw Navy Beans contain 3.1 times more Calcium, 5.6 times more Copper, 1.4 times more Iron, 5.6 times more Magnesium, 2.5 times more Manganese, 3.2 times more Phosphorus, 8.5 times more Potassium and 3.5 times more Zinc than Toasted French or Vienna Sourdough Bread.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Toasted French or Vienna Bread have 1.4 times more Fat and 2.3 times more Omega 6 than Navy Beans.
• While 100 g of Raw Navy Beans contain 10.8 times more Omega 3, 4.9 times more Fiber and 1.7 times more Protein than Toasted French or Vienna Sourdough Bread.
• Both Toasted French or Vienna Bread and Navy Beans offer comparable quantities of Energy, Carbohydrate and Sugars per 100 grams.
• 100 grams of Navy Beans provide inadequate amounts of Omega 6