Comparing Nutrients in 14 ounces Udi's, Gluten Free, Soft & Delicious White Sandwich Bread VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	7%	24%	69%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

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

Vitamins

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

Minerals

	Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	23.4% 234mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	23.4% 0.21mg	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	26.3% 2.1mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	75.8% 1.74mg	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	39.7% 278mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	79.4% 43.7μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	136% 2044mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.02mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	3.6% 134g	8.37% 310g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Udi's, Gluten Free, Soft & Delicious White Sandwich Bread vs Canned Kidney Beans:

• Udi's, Gluten Free, Soft & Delicious White Sandwich Bread have 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.
• While Canned All Types Kidney Beans contain 1.9 times more Vitamin B9 than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.
• Both Udi's, Gluten Free, Soft & Delicious White Sandwich Bread and Canned All Types Kidney Beans have similar amounts of Vitamin B1 per 14 oz.

Comparing minerals per 14 ounces for Udi's, Gluten Free, Soft & Delicious White Sandwich Bread vs Canned Kidney Beans:

• Udi's, Gluten Free, Soft & Delicious White Sandwich Bread have 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.
• While Canned All Types Kidney Beans contain 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 Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.
• Both Udi's, Gluten Free, Soft & Delicious White Sandwich Bread and Canned All Types Kidney Beans have similar amounts of Magnesium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Udi's, Gluten Free, Soft & Delicious White Sandwich Bread have 3.5 times more Energy, 13.4 times more Fat, 4.5 times more Saturated 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 Udi's, Gluten Free, Soft & Delicious White Sandwich Bread and Canned All Types Kidney Beans have similar amounts of Protein per 14 oz.
• Both Udi's, Gluten Free, Soft & Delicious White Sandwich Bread as well as Canned All Types Kidney Beans have insufficient amounts of Glucose and Sucrose in 14 oz.