Comparing Nutrients in 14 ounces Canned Kidney Beans VS Rye Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	Canned Kidney Beans	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Energy	11.5% 333kcal	27.8% 806kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	12% 11.5g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	4.56% 1.46g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	16.6% 2.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.3% 57.5g	124% 161g	130g per day for Men 19-50 years
Sugars	10% 7.34g	12.5% 9.1g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 7.34g	NA	g per day for Men 19-50 years
Fiber	45% 17g	125% 47.6g	38g per day for Men 19-50 years
Protein	37% 20.7g	64.5% 36g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	121% 1.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	62.7% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	23.6% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	23.5% 0.31mg	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	57.5% 230μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	6.6% 0.16μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	1.76% 1.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	13.5% 135mg	30% 302mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	58.7% 0.53mg	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	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	78% 1.8mg	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	44.2% 310mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	201% 111μg	55μg per day for Men 19-50 years
Sodium	78.3% 1175mg	136% 2036mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	24% 2.6mg	11mg per day for Men 19-50 years
Water	8.37% 310g	4.93% 183g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Kidney Beans vs Rye Reduced-calorie Bread:

• Canned All Types Kidney Beans have 3 times more Vitamin C and 6.8 times more Vitamin K than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 3.2 times more Vitamin B1, 4.7 times more Vitamin B2, 6.1 times more Vitamin B3, 2.2 times more Vitamin B5, 1.6 times more Vitamin B9, more Vitamin B12 and 14 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Rye Reduced-calorie Bread have similar amounts of Vitamin B6 per 14 oz.
• Both Canned All Types Kidney Beans as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Kidney Beans vs Rye Reduced-calorie Bread:

• Canned All Types Kidney Beans have 1.2 times more Magnesium, 2.4 times more Potassium and 1.7 times more Water than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 2.2 times more Calcium, 2.6 times more Iron, 2.7 times more Manganese, 31 times more Selenium, 1.7 times more Sodium and 1.4 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Rye Reduced-calorie Bread have similar amounts of Copper and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned All Types Kidney Beans have 2 times more Omega 3 than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 2.4 times more Energy, 4.8 times more Fat, 2.6 times more Saturated Fat, 6.7 times more Omega 6, 2.8 times more Carbohydrate, 2.8 times more Fiber and 1.7 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Rye Reduced-calorie Bread have similar amounts of Sugars per 14 oz.
• Both Canned All Types Kidney Beans as well as Rye Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.