Comparing Nutrients in 1 kilogram Canned Red Kidney Beans with Liquids VS Toasted French or Vienna Bread

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Toasted French or Vienna Bread	16%	6%	78%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Toasted French or Vienna Bread	Recommended Dietary Allowance
Energy	28% 810kcal	110% 3190kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	22% 21.4g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	15.7% 5g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	46% 7.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	476% 619g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	49.5% 36g	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	81.6% 31g	38g per day for Men 19-50 years
Protein	93% 52.2g	232% 130g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Toasted French or Vienna Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	356% 4.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.5% 0.67mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.94mg	336% 53.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	74% 0.96mg	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	57.5% 230μg	350% 1400μg	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	8.9% 8mg	2.22% 2mg	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	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Toasted French or Vienna Bread	Recommended Dietary Allowance
Calcium	29% 290mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	163% 1.47mg	167% 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	156% 12.5mg	484% 38.7mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	74% 310mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	249% 5.73mg	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	151% 1060mg	180% 1260mg	700mg per day for Men 19-50 years
Potassium	76.5% 2600mg	41% 1400mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	540% 297μg	55μg per day for Men 19-50 years
Sodium	171% 2560mg	480% 7200mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	21% 780g	5.57% 206g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Toasted French or Vienna Bread per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Red Kidney Beans with Liquids versus 1 kg of Toasted French or Vienna Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Red Kidney Beans with Liquids vs Toasted French or Vienna Bread:

• 1 kilogram of Canned Red Kidney Beans with Liquids has 8.2 times more Vitamin K than Toasted French or Vienna Bread.
• While 1 kg of Toasted French or Vienna Sourdough Bread contains 4 times more Vitamin B1, 5.5 times more Vitamin B2, 10.9 times more Vitamin B3, 4.7 times more Vitamin B5 and 6.1 times more Vitamin B9 than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Toasted French or Vienna Bread provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Toasted French or Vienna Bread have insufficient amounts of Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids as well as Toasted French or Vienna Sourdough Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Canned Red Kidney Beans with Liquids vs Toasted French or Vienna Bread:

• 1 kilogram of Canned Red Kidney Beans with Liquids has 1.9 times more Potassium and 3.8 times more Water than Toasted French or Vienna Bread.
• While 1 kg of Toasted French or Vienna Sourdough Bread contains 1.6 times more Calcium, 3.1 times more Iron, 2 times more Manganese, 27 times more Selenium, 2.8 times more Sodium and 1.7 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Toasted French or Vienna Bread contain similar levels of Copper, Magnesium and Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Red Kidney Beans with Liquids has 1.4 times more Fiber than Toasted French or Vienna Bread.
• While 1 kg of Toasted French or Vienna Sourdough Bread contains 3.9 times more Energy, 5.9 times more Fat, 9.4 times more Omega 6, 4.2 times more Carbohydrate, 1.9 times more Sugars and 2.5 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Toasted French or Vienna Bread offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6