Comparing Nutrients in 14 ounces Commercial Whole-wheat Bread VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Commercial Whole-wheat Bread	20%	12%	68%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Commercial Whole-wheat Bread	Canned Kidney Beans	Recommended Dietary Allowance
Energy	34.5% 1000kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	14.3% 14g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	8.95% 2.87g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	34.5% 0.55g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	33.8% 5.74g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	130% 170g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	23.8% 17.2g	10% 7.34g	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	12% 8.77g	0% 0g	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	% 4.25g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.12g	% 7.34g	g per day for Men 19-50 years
Fiber	62.7% 24g	45% 17g	38g per day for Men 19-50 years
Protein	88.2% 49.4g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Commercial Whole-wheat Bread	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	130% 1.56mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.6mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.3% 2.56mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.6% 0.85mg	22.6% 0.29mg	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	41.7% 167μg	35.7% 143μg	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	0% 0mg	5.3% 4.76mg	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	70.4% 10.6mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.8% 31μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Whole-wheat Bread	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	64% 639mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	59.5% 0.54mg	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	123% 9.8mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	71% 298mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	375% 8.63mg	29% 0.67mg	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	120% 841mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	29.7% 1008mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	185% 102μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	120% 1806mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	64% 7.03mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	4.2% 155g	8.37% 310g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Commercial Whole-wheat Bread vs Canned Kidney Beans:

• Commercially Prepared Whole-wheat Bread has 3.4 times more Vitamin B1, 3.3 times more Vitamin B2, 10.8 times more Vitamin B3, 4.7 times more Vitamin B5, 2.9 times more Vitamin B6, 133 times more Vitamin E and 1.9 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Vitamin C than Commercially Prepared Whole-wheat Bread.
• Both Commercially Prepared Whole-wheat Bread and Canned All Types Kidney Beans have similar amounts of Vitamin B9 per 14 oz.
• Both Commercially Prepared Whole-wheat Bread as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Commercial Whole-wheat Bread vs Canned Kidney Beans:

• Commercially Prepared Whole-wheat Bread has 4.7 times more Calcium, 1.7 times more Copper, 2.1 times more Iron, 2.8 times more Magnesium, 12.9 times more Manganese, 2.4 times more Phosphorus, 28.6 times more Selenium, 1.5 times more Sodium and 3.8 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2 times more Water than Commercially Prepared Whole-wheat Bread.
• Both Commercially Prepared Whole-wheat Bread and Canned All Types Kidney Beans have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Commercially Prepared Whole-wheat Bread has 3 times more Energy, 5.8 times more Fat, 5.1 times more Saturated Fat, 1.7 times more Omega 3, 13.6 times more Omega 6, 2.9 times more Carbohydrate, 2.3 times more Sugars, more Fructose, 1.4 times more Fiber and 2.4 times more Protein than Canned All Types Kidney Beans.
• Both Commercially Prepared Whole-wheat Bread as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.