Comparing Nutrients in 1 pound Canned Kidney Beans VS Rye Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	Canned Kidney Beans	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Energy	13% 381kcal	31.8% 921kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	13.6% 13g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.83% 0.48g	19% 3.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.6% 65.8g	141% 184g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	14.3% 10.4g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 8.4g	NA	g per day for Men 19-50 years
Fiber	51.3% 19.5g	143% 54.4g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	73.7% 41.3g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	139% 1.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.86mg	71.6% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	27% 0.35mg	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	41% 163μg	65.8% 263μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.56% 0.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.05% 5.44mg	2% 1.8mg	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	0.6% 0.091mg	8.47% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	2.27% 2.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	15.4% 154mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	67% 0.6mg	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	66.3% 5.3mg	176% 14mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	89.3% 2.05mg	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	58.3% 408mg	50.5% 354mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	230% 127μg	55μg per day for Men 19-50 years
Sodium	89.5% 1343mg	155% 2327mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	27.2% 3mg	11mg per day for Men 19-50 years
Water	9.57% 354g	5.64% 209g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Kidney Beans vs Rye Reduced-calorie Bread:

• Canned All Types Kidney Beans have 3 times more Vitamin C and 6.8 times more Vitamin K than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 3.2 times more Vitamin B1, 4.7 times more Vitamin B2, 6.1 times more Vitamin B3, 2.2 times more Vitamin B5, 1.6 times more Vitamin B9, more Vitamin B12 and 14 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Rye Reduced-calorie Bread have similar amounts of Vitamin B6 per 1 lb.
• Both Canned All Types Kidney Beans as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Kidney Beans vs Rye Reduced-calorie Bread:

• Canned All Types Kidney Beans have 1.2 times more Magnesium, 2.4 times more Potassium and 1.7 times more Water than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 2.2 times more Calcium, 2.6 times more Iron, 2.7 times more Manganese, 31 times more Selenium, 1.7 times more Sodium and 1.4 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Rye Reduced-calorie Bread have similar amounts of Copper and Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned All Types Kidney Beans have 2 times more Omega 3 than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 2.4 times more Energy, 4.8 times more Fat, 2.6 times more Saturated Fat, 6.7 times more Omega 6, 2.8 times more Carbohydrate, 2.8 times more Fiber and 1.7 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Rye Reduced-calorie Bread have similar amounts of Sugars per 1 lb.
• Both Canned All Types Kidney Beans as well as Rye Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.