Lets compare vitamin content per 100 grams of Commercial Whole-wheat Bread vs California Red Kidney Beans:
Commercially Prepared Whole-wheat Bread has 2.2 times more Vitamin B3 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 1.3 times more Vitamin B1, 1.3 times more Vitamin B2, 1.8 times more Vitamin B6, 9.4 times more Vitamin B9 and more Vitamin C than Commercially Prepared Whole-wheat Bread.
Both Commercially Prepared Whole-wheat Bread and Raw California Red Kidney Beans have similar amounts of Vitamin B5 per 100 g.
Both Commercially Prepared Whole-wheat 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 Commercial Whole-wheat Bread vs California Red Kidney Beans:
Commercially Prepared Whole-wheat Bread has 2.2 times more Manganese, 8 times more Selenium, 41.4 times more Sodium and 3.3 times more Water than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 4.8 times more Copper, 3.8 times more Iron, 2.1 times more Magnesium, 1.9 times more Phosphorus, 5.9 times more Potassium and 1.4 times more Zinc than Commercially Prepared Whole-wheat Bread.
Both Commercially Prepared Whole-wheat Bread and Raw California Red Kidney Beans have similar amounts of Calcium per 100 g.
Comparison of macro-nutrients per 100 grams:
Commercially Prepared Whole-wheat Bread has 14 times more Fat, 20.1 times more Saturated Fat, 1.7 times more Omega 3 and 26.8 times more Omega 6 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 1.3 times more Energy, 1.4 times more Carbohydrate, 4.2 times more Fiber and 2 times more Protein than Commercially Prepared Whole-wheat Bread.
Both Commercially Prepared Whole-wheat Bread as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.