Comparing Nutrients in 1 pound Canned Kidney Beans VS Commercial Whole-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Commercial Whole-wheat Bread	20%	12%	68%

Macro Nutrients

	Canned Kidney Beans	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Energy	13% 381kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	10.2% 3.27g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	2.83% 0.48g	38.6% 6.56g	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	149% 194g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	27% 19.7g	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	14% 10g	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	% 4.85g	g per day for Men 19-50 years
Sucrose	% 8.4g	% 0.14g	g per day for Men 19-50 years
Fiber	51.3% 19.5g	71.6% 27.2g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	101% 56.5g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Commercial Whole-wheat 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	149% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	58.3% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.86mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	58.6% 2.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	75% 0.98mg	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	47.6% 191μg	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	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	80.4% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	29.5% 35.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Calcium	15.4% 154mg	73% 730mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	114% 1.03mg	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	140% 11.2mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	81% 340mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	429% 9.86mg	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	137% 962mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	34% 1152mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	212% 117μg	55μg per day for Men 19-50 years
Sodium	89.5% 1343mg	138% 2064mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	73% 8.03mg	11mg per day for Men 19-50 years
Water	9.57% 354g	4.8% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Commercial Whole-wheat Bread per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Kidney Beans versus 1 lb of Commercial Whole-wheat Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Kidney Beans vs Commercial Whole-wheat Bread:

• 1 lb of Commercially Prepared Whole-wheat Bread contains 3.4 times more Vitamin B1, 3.3 times more Vitamin B2, 10.8 times more Vitamin B3, 4.7 times more Vitamin B5, 2.9 times more Vitamin B6, 133 times more Vitamin E and 1.9 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Commercial Whole-wheat Bread provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Canned Kidney Beans have insufficient amounts of Vitamin E
• Both Canned All Types Kidney Beans as well as Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Kidney Beans vs Commercial Whole-wheat Bread:

• 1 pound of Canned Kidney Beans has 2 times more Water than Commercial Whole-wheat Bread.
• While 1 lb of Commercially Prepared Whole-wheat Bread contains 4.7 times more Calcium, 1.7 times more Copper, 2.1 times more Iron, 2.8 times more Magnesium, 12.9 times more Manganese, 2.4 times more Phosphorus, 28.6 times more Selenium, 1.5 times more Sodium and 3.8 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Commercial Whole-wheat Bread contain similar levels of Potassium per one pound.
• 1 pound of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Commercially Prepared Whole-wheat Bread contains 3 times more Energy, 5.8 times more Fat, 5.1 times more Saturated Fat, 1.7 times more Omega 3, 13.6 times more Omega 6, 2.9 times more Carbohydrate, 2.3 times more Sugars, more Fructose, 1.4 times more Fiber and 2.4 times more Protein than Canned All Types Kidney Beans.
• 1 pound of Canned Kidney Beans provide inadequate amounts of Omega 6