Comparing Nutrients in 1 kilogram Toasted Rye Bread VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Toasted Rye Bread	13%	11%	76%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Toasted Rye Bread	Canned Kidney Beans	Recommended Dietary Allowance
Energy	98% 2840kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	37% 36g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	21.5% 6.88g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	41.3% 0.66g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	47.8% 8.1g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	408% 531g	112% 145g	130g per day for Men 19-50 years
Sugars	58.3% 42.3g	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	168% 64g	113% 43g	38g per day for Men 19-50 years
Protein	168% 94g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Toasted Rye Bread	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	318% 3.82mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	255% 3.32mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	235% 37.6mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	57% 0.74mg	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	258% 1030μg	90% 360μg	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	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	24.7% 3.7mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Rye Bread	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	80% 800mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	227% 2.04mg	150% 1.35mg	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	388% 31mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	393% 9.05mg	73% 1.68mg	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	197% 1380mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	54% 1830mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	618% 340μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	443% 6640mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	114% 12.5mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	8.38% 310g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Toasted Rye Bread vs Canned Kidney Beans:

• Toasted Rye Bread has 3.3 times more Vitamin B1, 6.5 times more Vitamin B2, 9.2 times more Vitamin B3, 2.3 times more Vitamin B5, 2.9 times more Vitamin B9 and 18.5 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 6 times more Vitamin C and 3.2 times more Vitamin K than Toasted Rye Bread.
• Both Toasted Rye Bread and Canned All Types Kidney Beans have similar amounts of Vitamin B6 per 1 kg.
• Both Toasted Rye Bread as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Toasted Rye Bread vs Canned Kidney Beans:

• Toasted Rye Bread has 2.4 times more Calcium, 1.5 times more Copper, 2.6 times more Iron, 1.6 times more Magnesium, 5.4 times more Manganese, 1.5 times more Phosphorus, 37.8 times more Selenium, 2.2 times more Sodium and 2.7 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.3 times more Potassium and 2.5 times more Water than Toasted Rye Bread.

Comparison of macro-nutrients per 1 kilogram:

• Toasted Rye Bread has 3.4 times more Energy, 6 times more Fat, 4.9 times more Saturated Fat, 7.7 times more Omega 6, 3.7 times more Carbohydrate, 2.3 times more Sugars, 1.5 times more Fiber and 1.8 times more Protein than Canned All Types Kidney Beans.
• Both Toasted Rye Bread and Canned All Types Kidney Beans have similar amounts of Omega 3 per 1 kg.
• Both Toasted Rye Bread as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.