Comparing Nutrients in 14 ounces Canned Red Kidney Beans with Liquids VS Toasted Multi-grain Bread

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	11% 321kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	1.55% 0.5g	11.8% 3.76g	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	55.3% 0.89g	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	42.3% 7.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.3% 59g	144% 187g	130g per day for Men 19-50 years
Sugars	10% 7.34g	38% 27.5g	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	14.6% 10.6g	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	% 7.3g	g per day for Men 19-50 years
Sucrose	% 7.34g	% 0g	g per day for Men 19-50 years
Fiber	45% 17g	84.6% 32g	38g per day for Men 19-50 years
Protein	37% 20.7g	103% 57.6g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Toasted Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	80.4% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	43.4% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	109% 17.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	87.3% 1.14mg	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	23% 91μg	69.5% 278μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.53% 3.18mg	0.44% 0.4mg	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	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	11.5% 115mg	44% 441mg	1000mg per day for Men 19-50 years
Copper	65% 0.58mg	135% 1.2mg	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	62% 4.96mg	135% 10.8mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	80.3% 337mg	420mg per day for Men 19-50 years
Manganese	50.2% 1.15mg	380% 8.74mg	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	60% 421mg	140% 980mg	700mg per day for Men 19-50 years
Potassium	30.4% 1032mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	258% 142μg	55μg per day for Men 19-50 years
Sodium	67.7% 1016mg	110% 1643mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	66.8% 7.34mg	11mg per day for Men 19-50 years
Water	8.36% 309g	3.37% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Toasted Multi-grain Bread per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Red Kidney Beans with Liquids versus 14 oz of Toasted Multi-grain Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Red Kidney Beans with Liquids vs Toasted Multi-grain Bread:

• 14 ounces of Canned Red Kidney Beans with Liquids have 2.7 times more Vitamin K than Toasted Multi-grain Bread.
• While 14 oz of Toasted Multi-grain Bread with Whole-grain contain 2.3 times more Vitamin B1, 2.1 times more Vitamin B2, 8.9 times more Vitamin B3, 2.8 times more Vitamin B5, 3.6 times more Vitamin B6, 3 times more Vitamin B9 and 20 times more Vitamin E than Canned Red Kidney Beans Solids and Liquids.
• 14 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• 14 ounces of Toasted Multi-grain Bread have insufficient amounts of Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Red Kidney Beans with Liquids vs Toasted Multi-grain Bread:

• 14 ounces of Canned Red Kidney Beans with Liquids have 2.5 times more Water than Toasted Multi-grain Bread.
• While 14 oz of Toasted Multi-grain Bread with Whole-grain contain 3.8 times more Calcium, 2.1 times more Copper, 2.2 times more Iron, 2.8 times more Magnesium, 7.6 times more Manganese, 2.3 times more Phosphorus, 32.5 times more Selenium, 1.6 times more Sodium and 3 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Toasted Multi-grain Bread contain similar levels of Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Toasted Multi-grain Bread with Whole-grain contain 3.6 times more Energy, 12.8 times more Fat, 7.6 times more Saturated Fat, 4.4 times more Omega 3, 21.8 times more Omega 6, 3.2 times more Carbohydrate, 3.8 times more Sugars, more Fructose, 1.9 times more Fiber and 2.8 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• 14 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6