Comparing Nutrients in 100 grams Schar, Gluten-Free, Wheat-Free, Classic White Bread VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	8.28% 240kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	4.6% 4.47g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	3.05% 0.98g	0.23% 0.072g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.5g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.5% 46g	17.5% 23g	130g per day for Men 19-50 years
Sugars	4.6% 3.34g	0.44% 0.32g	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	1.1% 0.79g	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	% 1g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	13.4% 5.1g	19.5% 7.4g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	15.5% 8.67g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Boiled 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	42.5% 0.51mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	4.46% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.4% 3.42mg	3.6% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.85% 0.037mg	9.23% 0.12mg	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	3.75% 15μg	32.5% 130μg	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	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7% 8.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	16% 159mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	9.67% 0.087mg	27% 0.24mg	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	39.6% 3.17mg	36.8% 2.94mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	10.7% 45mg	420mg per day for Men 19-50 years
Manganese	7.65% 0.18mg	20.7% 0.48mg	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	7.86% 55mg	20.3% 142mg	700mg per day for Men 19-50 years
Potassium	1.94% 66mg	12% 403mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	29.4% 441mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.27% 0.47mg	9.73% 1.07mg	11mg per day for Men 19-50 years
Water	1.2% 44g	1.8% 67g	3700g per day for Men 19-50 years

Nutrient Comparison: Schar, Gluten-Free, Wheat-Free, Classic White Bread VS Boiled Red Kidney Beans per 100 g

Compare the macro and micronutrient content in 100 g of Schar, Gluten-Free, Wheat-Free, Classic White Bread versus 100 g of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Schar, Gluten-Free, Wheat-Free, Classic White Bread vs Boiled Red Kidney Beans:

• 100 grams of Schar, Gluten-Free, Wheat-Free, Classic White Bread have 3.2 times more Vitamin B1, 8.7 times more Vitamin B2 and 5.9 times more Vitamin B3 than Boiled Red Kidney Beans.
• While 100 g of Boiled Red Kidney Beans contain 3.2 times more Vitamin B6 and 8.7 times more Vitamin B9 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.

Comparing minerals per 100 grams for Schar, Gluten-Free, Wheat-Free, Classic White Bread vs Boiled Red Kidney Beans:

• 100 grams of Schar, Gluten-Free, Wheat-Free, Classic White Bread have 5.7 times more Calcium and 220.5 times more Sodium than Boiled Red Kidney Beans.
• While 100 g of Boiled Red Kidney Beans contain 2.8 times more Copper, 4.1 times more Magnesium, 2.7 times more Manganese, 2.6 times more Phosphorus, 6.1 times more Potassium, 3 times more Selenium and 2.3 times more Zinc than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread and Boiled Red Kidney Beans contain similar levels of Iron per 100 grams.
• 100 grams of Schar, Gluten-Free, Wheat-Free, Classic White Bread lack sufficient amounts of Potassium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Schar, Gluten-Free, Wheat-Free, Classic White Bread have 1.9 times more Energy, 8.9 times more Fat, 13.6 times more Saturated Fat, 4.6 times more Omega 6, 2 times more Carbohydrate and 10.4 times more Sugars than Boiled Red Kidney Beans.
• While 100 g of Boiled Red Kidney Beans contain 11.2 times more Omega 3, 1.5 times more Fiber and 2.3 times more Protein than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• 100 grams of Schar, Gluten-Free, Wheat-Free, Classic White Bread provide inadequate amounts of Omega 3
• 100 grams of Boiled Red Kidney Beans provide inadequate amounts of Omega 6