Comparing Nutrients in 100 grams Whole Grain gluten-free Bread made with tapioca starch and brown rice flour VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	9%	27%	64%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.7% 309kcal	4.28% 124kcal	2900kcal per day for Men 19-50 years
Fat	9.63% 9.34g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	0.83% 0.27g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	52% 0.84g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	9.23% 1.57g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.8% 49g	17.2% 22.4g	130g per day for Men 19-50 years
Sugars	13.5% 9.8g	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	1.9% 1.4g	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	13% 4.9g	24.5% 9.3g	38g per day for Men 19-50 years
Protein	13% 7.25g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	10.8% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	3.38% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.38% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.92% 0.09mg	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	NA	18.5% 74μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	1.33% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	6% 60mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	8.22% 0.074mg	32% 0.29mg	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	9.5% 0.76mg	37.3% 2.98mg	8mg per day for Men 19-50 years
Magnesium	7.4% 31mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	14% 0.32mg	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	11% 77mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	3.6% 123mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	NA	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	34% 510mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	5.27% 0.58mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.87% 32.4g	1.8% 67g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Grain gluten-free Bread made with tapioca starch and brown rice flour VS Boiled California Red Kidney Beans per 100 g

Compare the macro and micronutrient content in 100 g of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour versus 100 g of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour vs Boiled California Red Kidney Beans:

• 100 grams of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour have 1.4 times more Vitamin B1, 5.2 times more Vitamin B2 and 2.6 times more Vitamin B3 than Boiled California Red Kidney Beans.
• Both Whole Grain gluten-free Bread made with tapioca starch and brown rice flour and Boiled California Red Kidney Beans provide similar amounts of Vitamin B6 per 100 grams.

Comparing minerals per 100 grams for Whole Grain gluten-free Bread made with tapioca starch and brown rice flour vs Boiled California Red Kidney Beans:

• 100 grams of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour have 1.6 times more Manganese and 127.5 times more Sodium than Boiled California Red Kidney Beans.
• While 100 g of Boiled California Red Kidney Beans contain 3.9 times more Copper, 3.9 times more Iron, 1.5 times more Magnesium, 1.8 times more Phosphorus, 3.4 times more Potassium and 1.5 times more Zinc than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• Both Whole Grain gluten-free Bread made with tapioca starch and brown rice flour and Boiled California Red Kidney Beans contain similar levels of Calcium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour have 2.5 times more Energy, 103.8 times more Fat, 26.1 times more Omega 3, 78.5 times more Omega 6 and 2.2 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 100 g of Boiled California Red Kidney Beans contain 1.9 times more Fiber and 1.3 times more Protein than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• 100 grams of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6