Lets compare vitamin content per 7 ounces of White Wheat Bread vs California Red Kidney Beans:
White Wheat Bread has 2.2 times more Vitamin B3 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 1.7 times more Vitamin B5, 5 times more Vitamin B6, 3.1 times more Vitamin B9 and more Vitamin C than White Wheat Bread.
Both White Wheat Bread and Raw California Red Kidney Beans have similar amounts of Vitamin B1 and Vitamin B2 per 7 oz.
Both White Wheat Bread as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for White Wheat Bread vs California Red Kidney Beans:
White Wheat Bread has 3.5 times more Calcium, 5 times more Selenium, 43.5 times more Sodium and 3.4 times more Water than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 7.4 times more Copper, 1.9 times more Iron, 6.2 times more Magnesium, 1.6 times more Manganese, 3.9 times more Phosphorus, 11.7 times more Potassium and 2.7 times more Zinc than White Wheat Bread.
Comparison of macro-nutrients per 7 ounces:
White Wheat Bread has 8.6 times more Fat, 17.5 times more Saturated Fat and 16.3 times more Omega 6 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 1.4 times more Energy, 1.4 times more Carbohydrate, 2.7 times more Fiber and 2.3 times more Protein than White Wheat Bread.
Both White Wheat Bread and Raw California Red Kidney Beans have similar amounts of Omega 3 per 7 oz.
Both White Wheat Bread as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.