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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Garlic bread, frozen	10%	43%	47%

Macro Nutrients

	California Red Kidney Beans	Garlic bread, frozen	Recommended Dietary Allowance
Energy	114% 3300kcal	121% 3500kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	171% 166g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	165% 53g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	23.8% 0.38g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	317% 54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	321% 417g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 4.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	655% 249g	65.8% 25g	38g per day for Men 19-50 years
Protein	435% 244g	149% 83.6g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Garlic bread, frozen	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	385% 4.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	142% 1.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	259% 41.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	132% 6.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	NA	78.7% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	246% 295μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Garlic bread, frozen	Recommended Dietary Allowance
Calcium	195% 1950mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	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	1169% 94mg	381% 30.5mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	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	579% 4050mg	124% 870mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	30.3% 1030mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	302% 166μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	363% 5440mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	79% 8.7mg	11mg per day for Men 19-50 years
Water	3.18% 118g	8.6% 318g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 4.8 times more Vitamin B6, 2.1 times more Vitamin B9 and 22.5 times more Vitamin C than Garlic bread, frozen.
• While Garlic bread, frozen contains more Vitamin A, 2 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Garlic bread, frozen have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 1 kg.

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

• Raw California Red Kidney Beans have 7.2 times more Calcium, 10.2 times more Copper, 3.1 times more Iron, 7 times more Magnesium, 2.3 times more Manganese, 4.7 times more Phosphorus, 14.5 times more Potassium and 2.9 times more Zinc than Garlic bread, frozen.
• While Garlic bread, frozen contains 5.2 times more Selenium and 49.5 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• Raw California Red Kidney Beans have 2.2 times more Omega 3, 1.4 times more Carbohydrate, 10 times more Fiber and 2.9 times more Protein than Garlic bread, frozen.
• While Garlic bread, frozen contains 66.4 times more Fat, 146.7 times more Saturated Fat and 99.7 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Garlic bread, frozen have similar amounts of Energy per 1 kg.
• Both Raw California Red Kidney Beans as well as Garlic bread, frozen have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.