Comparing Nutrients in 14 ounces Canned Kidney Beans VS Bread, white, commercially prepared, low sodium, no salt

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Bread, white, commercially prepared, low sodium, no salt	12%	12%	76%

Macro Nutrients

	Canned Kidney Beans	Bread, white, commercially prepared, low sodium, no salt	Recommended Dietary Allowance
Energy	11.5% 333kcal	36.5% 1060kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	14.7% 14.3g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	10% 3.2g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	8.7% 0.14g	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	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	44.3% 57.5g	151% 197g	130g per day for Men 19-50 years
Sugars	10% 7.34g	23.6% 17g	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	24% 9.13g	38g per day for Men 19-50 years
Protein	37% 20.7g	58% 32.5g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Bread, white, commercially prepared, low sodium, no salt	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	156% 1.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	98% 15.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	19.5% 0.25mg	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	110% 441μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.96% 0.12μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	0% 0mg	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	5.82% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Bread, white, commercially prepared, low sodium, no salt	Recommended Dietary Allowance
Calcium	13.5% 135mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	55.6% 0.5mg	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	150% 12mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	66% 1.52mg	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	53.3% 373mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	14% 472mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	163% 89.7μg	55μg per day for Men 19-50 years
Sodium	78.3% 1175mg	79% 1183mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	8.37% 310g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Bread, white, commercially prepared, low sodium, no salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Kidney Beans versus 14 oz of Bread, white, commercially prepared, low sodium, no salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Kidney Beans vs Bread, white, commercially prepared, low sodium, no salt:

• 14 ounces of Canned Kidney Beans have 1.3 times more Vitamin K than Bread, white, commercially prepared, low sodium, no salt.
• While 14 oz of Bread, white, commercially prepared, low sodium, no salt contain 4.1 times more Vitamin B1, 6.7 times more Vitamin B2, 9.7 times more Vitamin B3, 2.8 times more Vitamin B5 and 3.1 times more Vitamin B9 than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Bread, white, commercially prepared, low sodium, no salt provide similar amounts of Vitamin B6 per 14 ounces.
• Both Canned All Types Kidney Beans as well as Bread, white, commercially prepared, low sodium, no salt have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Canned Kidney Beans vs Bread, white, commercially prepared, low sodium, no salt:

• 14 ounces of Canned Kidney Beans have 2 times more Potassium and 2.1 times more Water than Bread, white, commercially prepared, low sodium, no salt.
• While 14 oz of Bread, white, commercially prepared, low sodium, no salt contain 3.2 times more Calcium, 2.6 times more Iron, 2.3 times more Manganese, 25.1 times more Selenium and 1.3 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Bread, white, commercially prepared, low sodium, no salt contain similar levels of Copper, Magnesium, Phosphorus and Sodium per 14 ounces.
• 14 ounces of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Kidney Beans have 2.3 times more Omega 3 and 1.9 times more Fiber than Bread, white, commercially prepared, low sodium, no salt.
• While 14 oz of Bread, white, commercially prepared, low sodium, no salt contain 3.2 times more Energy, 6 times more Fat, 5.8 times more Saturated Fat, 6.7 times more Omega 6, 3.4 times more Carbohydrate, 2.3 times more Sugars and 1.6 times more Protein than Canned All Types Kidney Beans.
• 14 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6