Comparing Nutrients in 100 grams White Gluten-free Bread made with rice flour, corn starch or tapioca VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
White Gluten-free Bread made with rice flour, corn starch or tapioca	7%	19%	74%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	White Gluten-free Bread made with rice flour, corn starch or tapioca	California Red Kidney Beans	Recommended Dietary Allowance
Energy	8.55% 248kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	5.4% 5.24g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	3.05% 0.98g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.5g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.2% 45.8g	46% 59.8g	130g per day for Men 19-50 years
Sugars	4.87% 3.53g	NA	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	1.4% 1g	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	% 0.99g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	11.3% 4.3g	65.5% 25g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	White Gluten-free Bread made with rice flour, corn starch or tapioca	California 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	31.3% 0.38mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.78mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.6% 0.073mg	30.5% 0.4mg	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	9% 36μg	99% 394μg	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% 0mg	5% 4.5mg	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	4% 0.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gluten-free Bread made with rice flour, corn starch or tapioca	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	14% 138mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	122% 1.1mg	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	33% 2.63mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	43.5% 1mg	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	7.3% 51mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	2.2% 75mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	29.8% 447mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	1.16% 43g	0.32% 11.8g	3700g per day for Men 19-50 years

Nutrient Comparison: White Gluten-free Bread made with rice flour, corn starch or tapioca VS California Red Kidney Beans per 100 g

Compare the macro and micronutrient content in 100 g of White Gluten-free Bread made with rice flour, corn starch or tapioca versus 100 g of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of White Gluten-free Bread made with rice flour, corn starch or tapioca vs California Red Kidney Beans:

• 100 grams of White Gluten-free Bread made with rice flour, corn starch or tapioca have 2.3 times more Vitamin B2 and 1.3 times more Vitamin B3 than California Red Kidney Beans.
• While 100 g of Raw California Red Kidney Beans contain 1.4 times more Vitamin B1, 5.4 times more Vitamin B6, 10.9 times more Vitamin B9 and more Vitamin C than White Gluten-free Bread made with rice flour, corn starch, and/or tapioca.
• 100 grams of White Gluten-free Bread made with rice flour, corn starch or tapioca have insufficient amounts of Vitamin C
• Both White Gluten-free Bread made with rice flour, corn starch, and/or tapioca as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for White Gluten-free Bread made with rice flour, corn starch or tapioca vs California Red Kidney Beans:

• 100 grams of White Gluten-free Bread made with rice flour, corn starch or tapioca have 40.6 times more Sodium than California Red Kidney Beans.
• While 100 g of Raw California Red Kidney Beans contain 1.4 times more Calcium, 14.7 times more Copper, 3.6 times more Iron, 13.3 times more Magnesium, 4.8 times more Manganese, 7.9 times more Phosphorus, 19.9 times more Potassium, 8 times more Selenium and 5.3 times more Zinc than White Gluten-free Bread made with rice flour, corn starch, and/or tapioca.
• 100 grams of White Gluten-free Bread made with rice flour, corn starch or tapioca lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of White Gluten-free Bread made with rice flour, corn starch or tapioca have 21 times more Fat, 27.1 times more Saturated Fat and 9.2 times more Omega 6 than California Red Kidney Beans.
• While 100 g of Raw California Red Kidney Beans contain 1.3 times more Energy, 5.6 times more Omega 3, 1.3 times more Carbohydrate, 5.8 times more Fiber and 5.7 times more Protein than White Gluten-free Bread made with rice flour, corn starch, and/or tapioca.
• 100 grams of White Gluten-free Bread made with rice flour, corn starch or tapioca provide inadequate amounts of Omega 3
• 100 grams of California Red Kidney Beans provide inadequate amounts of Omega 6