Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Udi's, Gluten Free, Soft & Hearty Whole Grain Bread

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	9%	27%	64%

Macro Nutrients

	Canned Kidney Beans	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Recommended Dietary Allowance
Energy	29% 840kcal	107% 3090kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	96% 93g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	8.3% 2.66g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	522% 8.35g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	92% 15.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	378% 491g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	135% 98g	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	19% 14g	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	% 16g	g per day for Men 19-50 years
Sucrose	% 18.5g	% 0g	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	129% 72.5g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	150% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	246% 3.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	88% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	69.2% 0.9mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Recommended Dietary Allowance
Calcium	34% 340mg	60% 600mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	82.2% 0.74mg	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	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	74% 310mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	220% 5.05mg	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	110% 770mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	36% 1230mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	NA	55μg per day for Men 19-50 years
Sodium	197% 2960mg	340% 5100mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	52.7% 5.8mg	11mg per day for Men 19-50 years
Water	21% 780g	8.75% 324g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Udi's, Gluten Free, Soft & Hearty Whole Grain Bread per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Kidney Beans versus 1 kg of Udi's, Gluten Free, Soft & Hearty Whole Grain Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Udi's, Gluten Free, Soft & Hearty Whole Grain Bread:

• 1 kg of Udi's, Gluten Free, Soft & Hearty Whole Grain Bread contains 1.6 times more Vitamin B1, 6.3 times more Vitamin B2 and 3.4 times more Vitamin B3 than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Udi's, Gluten Free, Soft & Hearty Whole Grain Bread provide similar amounts of Vitamin B6 per one kilogram.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Udi's, Gluten Free, Soft & Hearty Whole Grain Bread:

• 1 kilogram of Canned Kidney Beans has 1.8 times more Copper, 1.5 times more Iron, 1.9 times more Potassium and 2.4 times more Water than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.
• While 1 kg of Udi's, Gluten Free, Soft & Hearty Whole Grain Bread contains 1.8 times more Calcium, 3 times more Manganese, 1.7 times more Sodium and 1.3 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Udi's, Gluten Free, Soft & Hearty Whole Grain Bread contain similar levels of Magnesium and Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Udi's, Gluten Free, Soft & Hearty Whole Grain Bread contains 3.7 times more Energy, 15.6 times more Fat, 10.2 times more Omega 3, 14.8 times more Omega 6, 3.4 times more Carbohydrate, 5.3 times more Sugars and 1.4 times more Protein than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Udi's, Gluten Free, Soft & Hearty Whole Grain Bread offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Canned Kidney Beans provide inadequate amounts of Omega 6