Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Potato Bread

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Potato Bread	19%	11%	70%

Macro Nutrients

	Canned Kidney Beans	Potato Bread	Recommended Dietary Allowance
Energy	29% 840kcal	92% 2660kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	32.3% 31.3g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	0% 0g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	362% 471g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	129% 94g	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	% 18.5g	NA	g per day for Men 19-50 years
Fiber	113% 43g	166% 63g	38g per day for Men 19-50 years
Protein	93% 52.2g	223% 125g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Potato Bread	Recommended Dietary Allowance
Vitamin A	NA	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	157% 1.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	78% 12.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	163% 8.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	178% 2.32mg	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	90% 360μg	315% 1260μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	62.5% 1.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	3.33% 20IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	31.3% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	56.7% 68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Potato Bread	Recommended Dietary Allowance
Calcium	34% 340mg	188% 1880mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	104% 0.94mg	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	146% 11.7mg	281% 22.5mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	110% 2.53mg	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	129% 900mg	527% 3690mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	211% 7180mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	173% 95μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	250% 3750mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	131% 14.4mg	11mg per day for Men 19-50 years
Water	21% 780g	9.07% 336g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Potato Bread per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Kidney Beans versus 1 kg of Potato Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Potato Bread:

• 1 kg of Potato Bread contains 1.6 times more Vitamin B1, 2.1 times more Vitamin B2, 3 times more Vitamin B3, 5.9 times more Vitamin B5, 3.1 times more Vitamin B6, 3.5 times more Vitamin B9, more Vitamin B12, 23.5 times more Vitamin E and 1.7 times more Vitamin K than Canned All Types Kidney Beans.
• 1 kilogram of Canned Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E
• Both Canned All Types Kidney Beans as well as Potato Bread have insufficient amounts of Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Potato Bread:

• 1 kilogram of Canned Kidney Beans has 1.4 times more Copper and 2.3 times more Water than Potato Bread.
• While 1 kg of Potato Bread contains 5.5 times more Calcium, 1.9 times more Iron, 1.5 times more Manganese, 4.1 times more Phosphorus, 3 times more Potassium, 10.6 times more Selenium, 1.3 times more Sodium and 3.1 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Potato Bread contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Kidney Beans has more Omega 3 than Potato Bread.
• While 1 kg of Potato Bread contains 3.2 times more Energy, 5.2 times more Fat, 3.2 times more Carbohydrate, 5.1 times more Sugars, 1.5 times more Fiber and 2.4 times more Protein than Canned All Types Kidney Beans.
• 1 kilogram of Potato Bread provide inadequate amounts of Omega 3
• Both Canned All Types Kidney Beans as well as Potato Bread provide inadequate amounts of Omega 6 in one kilogram.