Comparing Nutrients in 1 pound Canned Kidney Beans VS Bread, white, commercially prepared, low sodium, no salt

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Bread, white, commercially prepared, low sodium, no salt	12%	12%	76%

Macro Nutrients

	Canned Kidney Beans	Bread, white, commercially prepared, low sodium, no salt	Recommended Dietary Allowance
Energy	13% 381kcal	41.8% 1211kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	17% 16.3g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	11.5% 3.68g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.83% 0.48g	19% 3.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	50.6% 65.8g	173% 225g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	27% 19.5g	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	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	27.5% 10.4g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	66.4% 37g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Bread, white, commercially prepared, low sodium, no salt	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	178% 2.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.86mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	35.4% 1.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	22.3% 0.29mg	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	126% 503μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.67% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.05% 5.44mg	0% 0mg	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	6.65% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Bread, white, commercially prepared, low sodium, no salt	Recommended Dietary Allowance
Calcium	15.4% 154mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	63.5% 0.57mg	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	172% 13.7mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	75.5% 1.74mg	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	61% 426mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	186% 103μg	55μg per day for Men 19-50 years
Sodium	89.5% 1343mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	9.57% 354g	4.5% 166g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Bread, white, commercially prepared, low sodium, no salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Kidney Beans versus 1 lb of Bread, white, commercially prepared, low sodium, no salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Kidney Beans vs Bread, white, commercially prepared, low sodium, no salt:

• 1 pound of Canned Kidney Beans has 1.3 times more Vitamin K than Bread, white, commercially prepared, low sodium, no salt.
• While 1 lb of Bread, white, commercially prepared, low sodium, no salt contains 4.1 times more Vitamin B1, 6.7 times more Vitamin B2, 9.7 times more Vitamin B3, 2.8 times more Vitamin B5 and 3.1 times more Vitamin B9 than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Bread, white, commercially prepared, low sodium, no salt provide similar amounts of Vitamin B6 per one pound.
• Both Canned All Types Kidney Beans as well as Bread, white, commercially prepared, low sodium, no salt have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Canned Kidney Beans vs Bread, white, commercially prepared, low sodium, no salt:

• 1 pound of Canned Kidney Beans has 2 times more Potassium and 2.1 times more Water than Bread, white, commercially prepared, low sodium, no salt.
• While 1 lb of Bread, white, commercially prepared, low sodium, no salt contains 3.2 times more Calcium, 2.6 times more Iron, 2.3 times more Manganese, 25.1 times more Selenium and 1.3 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Bread, white, commercially prepared, low sodium, no salt contain similar levels of Copper, Magnesium, Phosphorus and Sodium per one pound.
• 1 pound of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Kidney Beans has 2.3 times more Omega 3 and 1.9 times more Fiber than Bread, white, commercially prepared, low sodium, no salt.
• While 1 lb of Bread, white, commercially prepared, low sodium, no salt contains 3.2 times more Energy, 6 times more Fat, 5.8 times more Saturated Fat, 6.7 times more Omega 6, 3.4 times more Carbohydrate, 2.3 times more Sugars and 1.6 times more Protein than Canned All Types Kidney Beans.
• 1 pound of Canned Kidney Beans provide inadequate amounts of Omega 6