Comparing Nutrients in 100 grams Commercial Whole-wheat Bread VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Commercial Whole-wheat Bread	20%	12%	68%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Commercial Whole-wheat Bread	Red Kidney Beans	Recommended Dietary Allowance
Energy	8.7% 252kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	1.1% 1.06g	97g per day for Men 19-50 years
Saturated Fat	2.26% 0.72g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	8.5% 1.45g	1.34% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.7g	47% 61.3g	130g per day for Men 19-50 years
Sugars	6% 4.34g	2.9% 2.1g	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	3.05% 2.2g	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	% 1.07g	NA	g per day for Men 19-50 years
Sucrose	% 0.03g	NA	g per day for Men 19-50 years
Fiber	15.8% 6g	40% 15g	38g per day for Men 19-50 years
Protein	22.2% 12.5g	40.2% 22.5g	56g per day for Men 19-50 years

Vitamins

	Commercial Whole-wheat Bread	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	33% 0.39mg	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	16.5% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.7% 4.44mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.22mg	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	10.5% 42μg	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	17.7% 2.66mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.5% 7.8μg	4.67% 5.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Whole-wheat Bread	Red Kidney Beans	Recommended Dietary Allowance
Calcium	16% 161mg	8.3% 83mg	1000mg per day for Men 19-50 years
Copper	25.2% 0.23mg	77.7% 0.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.055% 2.2μg	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	31% 2.47mg	83.6% 6.7mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	95% 2.17mg	48.3% 1.1mg	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	30.3% 212mg	58% 406mg	700mg per day for Men 19-50 years
Potassium	7.47% 254mg	40% 1359mg	3400mg per day for Men 19-50 years
Selenium	46.7% 25.7μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	30.3% 455mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	1.05% 39g	0.32% 11.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Commercial Whole-wheat Bread VS Red Kidney Beans per 100 g

Compare the macro and micronutrient content in 100 g of Commercial Whole-wheat Bread versus 100 g of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Commercial Whole-wheat Bread vs Red Kidney Beans:

• 100 grams of Commercial Whole-wheat Bread have 2.1 times more Vitamin B3, 12.7 times more Vitamin E and 1.4 times more Vitamin K than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 1.5 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 Commercial Whole-wheat Bread and Red Kidney Beans provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Commercial Whole-wheat Bread have insufficient amounts of Vitamin C
• 100 grams of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Commercially Prepared Whole-wheat Bread as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Commercial Whole-wheat Bread vs Red Kidney Beans:

• 100 grams of Commercial Whole-wheat Bread have 1.9 times more Calcium, 2 times more Manganese, 8 times more Selenium and 37.9 times more Sodium than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 3.1 times more Copper, 2.7 times more Iron, 1.8 times more Magnesium, 1.9 times more Phosphorus, 5.4 times more Potassium and 1.6 times more Zinc than Commercially Prepared Whole-wheat Bread.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Commercial Whole-wheat Bread have 3.3 times more Fat, 4.7 times more Saturated Fat, 6.3 times more Omega 6 and 2.1 times more Sugars than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 1.3 times more Energy, 2.6 times more Omega 3, 1.4 times more Carbohydrate, 2.5 times more Fiber and 1.8 times more Protein than Commercially Prepared Whole-wheat Bread.
• 100 grams of Red Kidney Beans provide inadequate amounts of Omega 6