Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Garlic bread, frozen

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Garlic bread, frozen	10%	43%	47%

Macro Nutrients

	Canned Kidney Beans	Garlic bread, frozen	Recommended Dietary Allowance
Energy	29% 840kcal	121% 3500kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	171% 166g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	165% 53g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	23.8% 0.38g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	317% 54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	321% 417g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	51% 37g	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	8.55% 6.2g	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	% 4.2g	g per day for Men 19-50 years
Sucrose	% 18.5g	% 0g	g per day for Men 19-50 years
Fiber	113% 43g	65.8% 25g	38g per day for Men 19-50 years
Protein	93% 52.2g	149% 83.6g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Garlic bread, frozen	Recommended Dietary Allowance
Vitamin A	NA	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	385% 4.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	142% 1.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	259% 41.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	132% 6.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	64% 0.83mg	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	465% 1860μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	33.3% 0.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	2.22% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	15% 90IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	78.7% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	246% 295μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Garlic bread, frozen	Recommended Dietary Allowance
Calcium	34% 340mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	120% 1.08mg	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	381% 30.5mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	192% 4.4mg	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	124% 870mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	30.3% 1030mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	302% 166μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	363% 5440mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	79% 8.7mg	11mg per day for Men 19-50 years
Water	21% 780g	8.6% 318g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Garlic bread, frozen:

• Canned All Types Kidney Beans have 6 times more Vitamin C than Garlic bread, frozen.
• While Garlic bread, frozen contains 4 times more Vitamin B1, 3.6 times more Vitamin B2, 10.1 times more Vitamin B3, 4.8 times more Vitamin B5, 5.2 times more Vitamin B9, more Vitamin B12, more Vitamin D, 59 times more Vitamin E and 7.2 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Garlic bread, frozen have similar amounts of Vitamin B6 per 1 kg.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Garlic bread, frozen:

• Canned All Types Kidney Beans have 1.3 times more Calcium, 1.3 times more Copper, 2.3 times more Potassium and 2.5 times more Water than Garlic bread, frozen.
• While Garlic bread, frozen contains 2.6 times more Iron, 2.6 times more Manganese, 18.4 times more Selenium, 1.8 times more Sodium and 1.9 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Garlic bread, frozen have similar amounts of Magnesium and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned All Types Kidney Beans have 2.2 times more Omega 3 and 1.7 times more Fiber than Garlic bread, frozen.
• While Garlic bread, frozen contains 4.2 times more Energy, 27.7 times more Fat, 37.5 times more Saturated Fat, 50.8 times more Omega 6, 2.9 times more Carbohydrate, 2 times more Sugars and 1.6 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Garlic bread, frozen have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.