Comparing Nutrients in 14 ounces Canned Kidney Beans VS White Gluten-Free Bread made with tapioca starch and brown rice flour

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
White Gluten-Free Bread made with tapioca starch and brown rice flour	7%	24%	69%

Macro Nutrients

	Canned Kidney Beans	White Gluten-Free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Energy	11.5% 333kcal	40.8% 1183kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	7.8% 2.5g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	129% 2.06g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	33.3% 5.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	44.3% 57.5g	156% 203g	130g per day for Men 19-50 years
Sugars	10% 7.34g	62% 45g	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	0% 0g	8.43% 6.1g	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	% 0g	% 6.6g	g per day for Men 19-50 years
Sucrose	% 7.34g	% 0g	g per day for Men 19-50 years
Fiber	45% 17g	57.4% 22g	38g per day for Men 19-50 years
Protein	37% 20.7g	38.3% 21.4g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	White Gluten-Free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	44.7% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	82.4% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	35% 5.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	29% 0.38mg	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	35.7% 143μg	19% 75.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	42.6% 6.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	White Gluten-Free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Calcium	13.5% 135mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	23.4% 0.21mg	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	58% 4.64mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	75.8% 1.74mg	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	51% 357mg	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	79.4% 43.7μg	55μg per day for Men 19-50 years
Sodium	78.3% 1175mg	136% 2044mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	8.37% 310g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS White Gluten-Free Bread made with tapioca starch and brown rice flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Kidney Beans versus 14 oz of White Gluten-Free Bread made with tapioca starch and brown rice flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Kidney Beans vs White Gluten-Free Bread made with tapioca starch and brown rice flour:

• 14 ounces of Canned Kidney Beans have 1.9 times more Vitamin B9 than White Gluten-Free Bread made with tapioca starch and brown rice flour.
• While 14 oz of White Gluten-Free Bread made with tapioca starch and brown rice flour contain 5.3 times more Vitamin B2, 3.4 times more Vitamin B3, 1.3 times more Vitamin B6 and 80.5 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and White Gluten-Free Bread made with tapioca starch and brown rice flour provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Canned Kidney Beans have insufficient amounts of Vitamin E

Comparing minerals per 14 ounces for Canned Kidney Beans vs White Gluten-Free Bread made with tapioca starch and brown rice flour:

• 14 ounces of Canned Kidney Beans have 2.5 times more Copper, 2.2 times more Iron, 1.3 times more Phosphorus, 2.2 times more Potassium and 2.3 times more Water than White Gluten-Free Bread made with tapioca starch and brown rice flour.
• While 14 oz of White Gluten-Free Bread made with tapioca starch and brown rice flour contain 1.7 times more Calcium, 2.6 times more Manganese, 12.2 times more Selenium and 1.7 times more Sodium than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and White Gluten-Free Bread made with tapioca starch and brown rice flour contain similar levels of Magnesium and Zinc per 14 ounces.
• 14 ounces of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of White Gluten-Free Bread made with tapioca starch and brown rice flour contain 3.5 times more Energy, 13.4 times more Fat, 6.3 times more Omega 3, 13.5 times more Omega 6, 3.5 times more Carbohydrate, 6.1 times more Sugars, more Fructose and 1.3 times more Fiber than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and White Gluten-Free Bread made with tapioca starch and brown rice flour offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6