Comparing Nutrients in 1 kilogram Canned Boston Brown Bread VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Boston Brown Bread	10%	7%	83%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Canned Boston Brown Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	67.2% 1950kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	8.8% 2.82g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	30% 5.1g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	333% 433g	175% 228g	130g per day for Men 19-50 years
Sugars	33.4% 24g	4.4% 3.2g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	124% 47g	168% 64g	38g per day for Men 19-50 years
Protein	93% 52g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Canned Boston Brown Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	27.8% 250μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.5% 1.15mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	113% 5.66mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	92% 1.2mg	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	27.5% 110μg	325% 1300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.17% 0.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	13.3% 12mg	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	21.3% 3.2mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Boston Brown Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	70% 700mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	240% 2.16mg	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	263% 21mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	150% 630mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	443% 10mg	187% 4.3mg	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	160% 1120mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	94% 3180mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	398% 219μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	421% 6310mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	91% 10mg	11mg per day for Men 19-50 years
Water	12.8% 472g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Boston Brown Bread vs Boiled Kidney Beans:

• Canned Boston Brown Bread has more Vitamin A, 2 times more Vitamin B2, 1.9 times more Vitamin B3, 2.6 times more Vitamin B5 and 10.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 11.4 times more Vitamin B1, 1.5 times more Vitamin B6, 11.8 times more Vitamin B9, more Vitamin C and 3.4 times more Vitamin K than Canned Boston Brown Bread.
• Both Canned Boston Brown Bread as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Boston Brown Bread vs Boiled Kidney Beans:

• Canned Boston Brown Bread has 2 times more Calcium, 1.5 times more Magnesium, 2.4 times more Manganese, 19.9 times more Selenium and 631 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.7 times more Copper, 1.3 times more Potassium, 2 times more Zinc and 1.4 times more Water than Canned Boston Brown Bread.
• Both Canned Boston Brown Bread and Boiled All Types Kidney Beans have similar amounts of Iron and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Boston Brown Bread has 1.5 times more Energy, 3 times more Fat, 4.7 times more Omega 6, 1.9 times more Carbohydrate and 7.6 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.3 times more Omega 3, 1.4 times more Fiber and 1.7 times more Protein than Canned Boston Brown Bread.
• Both Canned Boston Brown Bread as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.