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

Macros Ratio

	Protein	Fat	Carbs
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Red Kidney Beans	Recommended Dietary Allowance
Energy	8.28% 240kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	4.6% 4.47g	1.1% 1.06g	97g per day for Men 19-50 years
Saturated Fat	3.05% 0.98g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.5g	1.34% 0.23g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.5% 46g	47% 61.3g	130g per day for Men 19-50 years
Sugars	4.6% 3.34g	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	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	40% 15g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	40.2% 22.5g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	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	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	16.5% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.4% 3.42mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.85% 0.037mg	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	3.75% 15μg	99% 394μg	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	5% 4.5mg	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	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.67% 5.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Red Kidney Beans	Recommended Dietary Allowance
Calcium	16% 159mg	8.3% 83mg	1000mg per day for Men 19-50 years
Copper	9.67% 0.087mg	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	39.6% 3.17mg	83.6% 6.7mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	7.65% 0.18mg	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	7.86% 55mg	58% 406mg	700mg per day for Men 19-50 years
Potassium	1.94% 66mg	40% 1359mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	29.4% 441mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	4.27% 0.47mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	1.2% 44g	0.32% 11.8g	3700g per day for Men 19-50 years

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

• 100 grams of Schar, Gluten-Free, Wheat-Free, Classic White Bread have 2.3 times more Vitamin B2 and 1.6 times more Vitamin B3 than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 10.7 times more Vitamin B6 and 26.3 times more Vitamin B9 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread and Red Kidney Beans provide similar amounts of Vitamin B1 per 100 grams.

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

• 100 grams of Schar, Gluten-Free, Wheat-Free, Classic White Bread have 1.9 times more Calcium and 36.8 times more Sodium than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 8 times more Copper, 2.1 times more Iron, 12.5 times more Magnesium, 6.3 times more Manganese, 7.4 times more Phosphorus, 20.6 times more Potassium, 8 times more Selenium and 5.9 times more Zinc than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• 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 4.2 times more Fat, 6.3 times more Saturated Fat, 2.2 times more Omega 6 and 1.6 times more Sugars than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 1.4 times more Energy, 23.9 times more Omega 3, 1.3 times more Carbohydrate, 3 times more Fiber and 5.9 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 Red Kidney Beans provide inadequate amounts of Omega 6