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Comparing Nutrients in 5 ounces Toasted Commercially Prepared Whole-wheat BreadVS Boiled Kidney Beans

Macros Ratio

Protein Fat Carbs

Toasted Commercially Prepared Whole-wheat Bread
21%
12%
67%
Boiled Kidney Beans
27%
3%
70%
5 oz ▼

Macro Nutrients

15%434kcal
Energy
6.2%180kcal
434 kcalvs180 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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5.95%5.77g
Fat
0.73%0.71g
5.77 gvs0.71 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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4.1%1.3g
Saturated Fat
0.32%0.1g
1.3 gvs0.1 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.75%0.044g
Omega 3
15%0.24g
0.044 gvs0.24 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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5.9%1g
Omega 6
0.9%0.15g
1 gvs0.15 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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55.8%72.5g
Carbohydrate
25%32.3g
72.5 gvs32.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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11.3%8.18g
Sugars
0.63%0.45g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
8.18 gvs0.45 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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28%10.6g
Fiber
24%9.07g
10.6 gvs9.07 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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41%23g
Protein
22%12.3g
23 gvs12.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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44.4%0.53mg
Vitamin B1
19%0.23mg
Thiamine
0.53 mgvs0.23 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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31%0.4mg
Vitamin B2
6.32%0.082mg
Riboflavin
0.4 mgvs0.082 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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50.8%8.12mg
Vitamin B3
5.12%0.82mg
Niacin, nicotinic acid, niacinamide
8.12 mgvs0.82 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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20.5%1.02mg
Vitamin B5
6.24%0.31mg
Pantothenic acid
1.02 mgvs0.31 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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26%0.34mg
Vitamin B6
13%0.17mg
Pyridoxine
0.34 mgvs0.17 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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18.4%73.7μg
Vitamin B9
46%184μg
Folates and Folic Acid
73.7 μgvs184 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
1.9%1.7mg
Ascorbic acid
0 mgvs1.7 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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5.95%0.89mg
Vitamin E
0.28%0.043mg
Tocopherols and Tocotrienols
0.89 mgvs0.043 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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10.6%12.8μg
Vitamin K
9.92%12μg
Phytomenadione or phylloquinone
12.8 μgvs12 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

18.4%184mg
Calcium
4.96%49.6mg
184 mgvs49.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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106%0.95mg
Copper
34%0.31mg
0.95 mgvs0.31 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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52.4%4.2mg
Iron
39.3%3.15mg
4.2 mgvs3.15 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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33.4%140mg
Magnesium
14%59.5mg
140 mgvs59.5 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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157%3.6mg
Manganese
26.5%0.61mg
3.6 mgvs0.61 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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61.4%429mg
Phosphorus
28%196mg
429 mgvs196 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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13.6%462mg
Potassium
17%574mg
462 mgvs574 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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136%74.6μg
Selenium
2.83%1.56μg
74.6 μgvs1.56 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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53.4%801mg
Sodium
0.094%1.4mg
801 mgvs1.4 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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27.7%3.05mg
Zinc
13%1.4mg
3.05 mgvs1.4 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.93%34.4g
Water
2.56%95g
34.4 gvs95 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Toasted Commercially Prepared Whole-wheat Bread vs Boiled Kidney Beans:
Comparing minerals per 5 ounces for Toasted Commercially Prepared Whole-wheat Bread vs Boiled Kidney Beans:
Comparison of macro-nutrients per 5 ounces:



Compare more foods per 5 oz: