Comparing Nutrients in 1 kilogram Garlic bread, frozen VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Garlic bread, frozen	10%	43%	47%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Garlic bread, frozen	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	121% 3500kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	171% 166g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	165% 53g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	23.8% 0.38g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	317% 54g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	321% 417g	172% 224g	130g per day for Men 19-50 years
Sugars	51% 37g	NA	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	8.55% 6.2g	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	% 4.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	65.8% 25g	245% 93g	38g per day for Men 19-50 years
Protein	149% 83.6g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Garlic bread, frozen	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	385% 4.62mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.84mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	259% 41.4mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.6mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	80% 1.04mg	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	465% 1860μg	185% 740μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	33.3% 0.8μg	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	15% 90IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	78.7% 12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	246% 295μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic bread, frozen	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	27% 270mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	120% 1.08mg	321% 2.9mg	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	381% 30.5mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	138% 3.18mg	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	124% 870mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	30.3% 1030mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	302% 166μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	363% 5440mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	79% 8.7mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	8.6% 318g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Garlic bread, frozen VS Boiled California Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Garlic bread, frozen versus 1 kg of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Garlic bread, frozen vs Boiled California Red Kidney Beans:

• 1 kilogram of Garlic bread, frozen has 3.6 times more Vitamin B1, 3 times more Vitamin B2, 7.7 times more Vitamin B3, 3 times more Vitamin B5, 2.5 times more Vitamin B9 and more Vitamin B12 than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 1.3 times more Vitamin B6 than Garlic bread, frozen.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Garlic bread, frozen as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Garlic bread, frozen vs Boiled California Red Kidney Beans:

• 1 kilogram of Garlic bread, frozen has 1.4 times more Manganese, 13.8 times more Selenium and 136 times more Sodium than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 2.4 times more Calcium, 2.7 times more Copper, 2.1 times more Magnesium, 1.6 times more Phosphorus and 4.1 times more Potassium than Garlic bread, frozen.
• Both Garlic bread, frozen and Boiled California Red Kidney Beans contain similar levels of Iron and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Garlic bread, frozen has 2.8 times more Energy, 184.6 times more Fat, 377.2 times more Saturated Fat, 269.1 times more Omega 6 and 1.9 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 3.7 times more Fiber than Garlic bread, frozen.
• Both Garlic bread, frozen and Boiled California Red Kidney Beans offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6