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

Macros Ratio

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

Macro Nutrients

	Toasted French or Vienna Bread	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	110% 3190kcal	28% 810kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.4g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	15.7% 5g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	46% 7.8g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	476% 619g	114% 148g	130g per day for Men 19-50 years
Sugars	49.5% 36g	25.5% 18.5g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18.5g	g per day for Men 19-50 years
Fiber	81.6% 31g	113% 43g	38g per day for Men 19-50 years
Protein	232% 130g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Toasted French or Vienna Bread	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	356% 4.27mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	336% 53.8mg	31% 4.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	61.5% 0.8mg	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	350% 1400μg	57.5% 230μg	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	2.22% 2mg	8.9% 8mg	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	12.7% 1.9mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted French or Vienna Bread	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	47% 470mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	163% 1.47mg	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	484% 38.7mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	74% 310mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	249% 5.73mg	127% 2.9mg	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	180% 1260mg	151% 1060mg	700mg per day for Men 19-50 years
Potassium	41% 1400mg	76.5% 2600mg	3400mg per day for Men 19-50 years
Selenium	540% 297μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	480% 7200mg	171% 2560mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	5.57% 206g	21% 780g	3700g per day for Men 19-50 years

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

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

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

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

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

• 1 kilogram of Toasted French or Vienna Bread has 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 with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 1.9 times more Potassium and 3.8 times more Water than Toasted French or Vienna Sourdough Bread.
• Both Toasted French or Vienna Bread and Canned Red Kidney Beans with Liquids contain similar levels of Copper, Magnesium and Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted French or Vienna Bread has 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 with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 1.4 times more Fiber than Toasted French or Vienna Sourdough Bread.
• Both Toasted French or Vienna Bread and Canned Red Kidney Beans with Liquids offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6