Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Rice Bran Bread

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Rice Bran Bread	14%	16%	70%

Macro Nutrients

	Canned Kidney Beans	Rice Bran Bread	Recommended Dietary Allowance
Energy	29% 840kcal	83.8% 2430kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	47.4% 46g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	22% 7.1g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	66.3% 1.06g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	97% 16.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	335% 435g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	64.4% 46.7g	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	129% 49g	38g per day for Men 19-50 years
Protein	93% 52.2g	159% 89g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Rice Bran Bread	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	544% 6.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	231% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	426% 68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	155% 7.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	206% 2.68mg	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	215% 860μg	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	13.3% 12mg	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	1.33% 0.2mg	43.3% 6.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	8.33% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Rice Bran Bread	Recommended Dietary Allowance
Calcium	34% 340mg	69% 690mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	204% 1.84mg	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	451% 36mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	190% 800mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	689% 16mg	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	254% 1780mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	63.2% 2150mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	522% 287μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	179% 2690mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	119% 13mg	11mg per day for Men 19-50 years
Water	21% 780g	11% 410g	3700g per day for Men 19-50 years

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

• Canned All Types Kidney Beans have more Vitamin C and 4.1 times more Vitamin K than Rice Bran Bread.
• While Rice Bran Bread contains 5.6 times more Vitamin B1, 5.9 times more Vitamin B2, 16.6 times more Vitamin B3, 5.6 times more Vitamin B5, 3.6 times more Vitamin B6, 2.4 times more Vitamin B9 and 32.5 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Rice Bran Bread have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Canned All Types Kidney Beans have 1.9 times more Water than Rice Bran Bread.
• While Rice Bran Bread contains 2 times more Calcium, 1.4 times more Copper, 3.1 times more Iron, 3 times more Magnesium, 9.4 times more Manganese, 2 times more Phosphorus, 31.9 times more Selenium and 2.8 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Rice Bran Bread have similar amounts of Potassium and Sodium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Rice Bran Bread contains 2.9 times more Energy, 7.7 times more Fat, 5 times more Saturated Fat, 1.3 times more Omega 3, 15.6 times more Omega 6, 3 times more Carbohydrate, 2.5 times more Sugars and 1.7 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Rice Bran Bread have similar amounts of Fiber per 1 kg.
• Both Canned All Types Kidney Beans as well as Rice Bran Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.