Comparing Nutrients in 1 kilogram Multi-grain Bread VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Multi-grain Bread	20%	14%	66%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Multi-grain Bread	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	91% 2650kcal	28% 810kcal	2900kcal per day for Men 19-50 years
Fat	43.6% 42.3g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	27.3% 8.72g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	128% 2.05g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	98% 16.7g	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	333% 433g	114% 148g	130g per day for Men 19-50 years
Sugars	88% 64g	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	33.8% 24.5g	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	% 17g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 18.5g	g per day for Men 19-50 years
Fiber	195% 74g	113% 43g	38g per day for Men 19-50 years
Protein	239% 134g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Multi-grain 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	233% 2.8mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	253% 40.4mg	31% 4.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67% 3.36mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	202% 2.63mg	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	188% 750μg	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	1.1% 1mg	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	24.7% 3.7mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multi-grain Bread	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	103% 1030mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	313% 2.82mg	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	313% 25mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	186% 780mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	880% 20.3mg	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	326% 2280mg	151% 1060mg	700mg per day for Men 19-50 years
Potassium	67.6% 2300mg	76.5% 2600mg	3400mg per day for Men 19-50 years
Selenium	598% 329μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	254% 3810mg	171% 2560mg	1500mg per day for Men 19-50 years
Zinc	155% 17mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	10% 369g	21% 780g	3700g per day for Men 19-50 years

Nutrient Comparison: Multi-grain Bread VS Canned Red Kidney Beans with Liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Multi-grain 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 Multi-grain Bread vs Canned Red Kidney Beans with Liquids:

• 1 kilogram of Multi-grain Bread has 2.6 times more Vitamin B1, 2 times more Vitamin B2, 8.2 times more Vitamin B3, 2.6 times more Vitamin B5, 3.3 times more Vitamin B6, 3.3 times more Vitamin B9 and 18.5 times more Vitamin E than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 2.9 times more Vitamin K than Multi-grain Bread.
• 1 kilogram of Multi-grain Bread have insufficient amounts of Vitamin K
• 1 kilogram of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• Both Multi-grain Bread as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Multi-grain Bread vs Canned Red Kidney Beans with Liquids:

• 1 kilogram of Multi-grain Bread has 3.6 times more Calcium, 1.9 times more Copper, 2 times more Iron, 2.6 times more Magnesium, 7 times more Manganese, 2.2 times more Phosphorus, 29.9 times more Selenium, 1.5 times more Sodium and 2.7 times more Zinc than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 2.1 times more Water than Multi-grain Bread.
• Both Multi-grain Bread and Canned Red Kidney Beans with Liquids contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Multi-grain Bread has 3.3 times more Energy, 11.8 times more Fat, 7 times more Saturated Fat, 4 times more Omega 3, 20.1 times more Omega 6, 2.9 times more Carbohydrate, 3.5 times more Sugars, more Fructose, 1.7 times more Fiber and 2.6 times more Protein than Canned Red Kidney Beans with Liquids.
• 1 kilogram of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6