Comparing Nutrients in 100 grams Toasted Rye Bread VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Toasted Rye Bread	13%	11%	76%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Toasted Rye Bread	California Red Kidney Beans	Recommended Dietary Allowance
Energy	9.8% 284kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	2.15% 0.69g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	4.13% 0.066g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	4.78% 0.81g	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	41% 53g	46% 59.8g	130g per day for Men 19-50 years
Sugars	5.83% 4.23g	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	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	17% 6.4g	65.5% 25g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Toasted Rye Bread	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	32% 0.38mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.5% 3.76mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.28% 0.31mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	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	25.8% 103μg	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	0.22% 0.2mg	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	2.47% 0.37mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.1% 1.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Rye Bread	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	8% 80mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	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	38.8% 3.1mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	39.3% 0.91mg	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	19.7% 138mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	5.4% 183mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	44.3% 664mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	0.84% 31g	0.32% 11.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Toasted Rye Bread vs California Red Kidney Beans:

• Toasted Rye Bread has 1.5 times more Vitamin B2 and 1.8 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.4 times more Vitamin B1, 2.5 times more Vitamin B5, 5.4 times more Vitamin B6, 3.8 times more Vitamin B9 and 22.5 times more Vitamin C than Toasted Rye Bread.
• Both Toasted Rye Bread as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Toasted Rye Bread vs California Red Kidney Beans:

• Toasted Rye Bread has 10.6 times more Selenium and 60.4 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.4 times more Calcium, 5.4 times more Copper, 3 times more Iron, 3.7 times more Magnesium, 2.9 times more Phosphorus, 8.1 times more Potassium and 2 times more Zinc than Toasted Rye Bread.
• Both Toasted Rye Bread and Raw California Red Kidney Beans have similar amounts of Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Toasted Rye Bread has 14.4 times more Fat, 19.1 times more Saturated Fat and 15 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Omega 3, 3.9 times more Fiber and 2.6 times more Protein than Toasted Rye Bread.
• Both Toasted Rye Bread and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 100 g.
• Both Toasted Rye Bread as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.