Comparing Nutrients in 1 kilogram Canned Kidney Beans VS White Wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
White Wheat Bread	18%	8%	74%

Macro Nutrients

	Canned Kidney Beans	White Wheat Bread	Recommended Dietary Allowance
Energy	29% 840kcal	82% 2380kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	22% 21.5g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	52% 0.83g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	51.7% 8.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	338% 439g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	69% 50g	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	37.2% 27g	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	% 15g	g per day for Men 19-50 years
Sucrose	% 18.5g	% 0g	g per day for Men 19-50 years
Fiber	113% 43g	242% 92g	38g per day for Men 19-50 years
Protein	93% 52.2g	190% 107g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	White Wheat 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	425% 5.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	196% 2.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	278% 44.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	91% 4.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	61.5% 0.8mg	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	318% 1270μg	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	25.3% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	64% 77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	White Wheat Bread	Recommended Dietary Allowance
Calcium	34% 340mg	684% 6840mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	166% 1.5mg	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	611% 49mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	276% 6.34mg	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	147% 1030mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	293% 161μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	319% 4780mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	86.4% 9.5mg	11mg per day for Men 19-50 years
Water	21% 780g	10.7% 396g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS White Wheat Bread per 1 kg

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

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

• 1 kg of White Wheat Bread contains 4.4 times more Vitamin B1, 5 times more Vitamin B2, 10.8 times more Vitamin B3, 3.3 times more Vitamin B5, 3.5 times more Vitamin B9, 19 times more Vitamin E and 1.9 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and White Wheat Bread provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Canned Kidney Beans have insufficient amounts of Vitamin E
• Both Canned All Types Kidney Beans as well as White Wheat Bread have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Canned Kidney Beans has 1.9 times more Potassium and 2 times more Water than White Wheat Bread.
• While 1 kg of White Wheat Bread contains 20.1 times more Calcium, 4.2 times more Iron, 3.8 times more Manganese, 17.9 times more Selenium, 1.6 times more Sodium and 2.1 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and White Wheat Bread contain similar levels of Copper, Magnesium and Phosphorus per one kilogram.
• 1 kilogram of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of White Wheat Bread contains 2.8 times more Energy, 3.6 times more Fat, 8.3 times more Omega 6, 3 times more Carbohydrate, 2.7 times more Sugars, more Fructose, 2.1 times more Fiber and 2 times more Protein than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and White Wheat Bread offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Canned Kidney Beans provide inadequate amounts of Omega 6