Comparing Nutrients in 1 pound Canned Red Kidney Beans with Liquids VS Pumpernickel Bread

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Pumpernickel Bread	14%	11%	75%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Pumpernickel Bread	Recommended Dietary Allowance
Energy	12.7% 367kcal	39% 1134kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.63g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	1.77% 0.57g	6.2% 2g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	30.6% 5.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.7% 67.3g	166% 215g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	3.3% 2.4g	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	77.6% 29.5g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	70.5% 39.5g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Pumpernickel Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	106% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	87.6% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	36.7% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	44% 0.57mg	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	26% 104μg	105% 422μg	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	4.03% 3.63mg	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	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	3.02% 3.63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Pumpernickel Bread	Recommended Dietary Allowance
Calcium	13% 132mg	31% 308mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	145% 1.3mg	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	71% 5.67mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	58.3% 245mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.3mg	257% 5.9mg	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	68.7% 481mg	115% 807mg	700mg per day for Men 19-50 years
Potassium	34.7% 1179mg	27.7% 943mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	77.4% 1161mg	180% 2703mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	9.56% 354g	4.65% 172g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Pumpernickel Bread per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Red Kidney Beans with Liquids versus 1 lb of Pumpernickel Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Red Kidney Beans with Liquids vs Pumpernickel Bread:

• 1 pound of Canned Red Kidney Beans with Liquids has 5.1 times more Vitamin K than Pumpernickel Bread.
• While 1 lb of Pumpernickel Bread contains 3.1 times more Vitamin B1, 4.6 times more Vitamin B2, 6.3 times more Vitamin B3, 3.1 times more Vitamin B5, 1.6 times more Vitamin B6, 4 times more Vitamin B9 and 21 times more Vitamin E than Canned Red Kidney Beans Solids and Liquids.
• 1 pound of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• 1 pound of Pumpernickel Bread have insufficient amounts of Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids as well as Pumpernickel Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Red Kidney Beans with Liquids vs Pumpernickel Bread:

• 1 pound of Canned Red Kidney Beans with Liquids has 1.3 times more Potassium and 2.1 times more Water than Pumpernickel Bread.
• While 1 lb of Pumpernickel Bread contains 2.3 times more Calcium, 2 times more Copper, 2.3 times more Iron, 1.8 times more Magnesium, 4.5 times more Manganese, 1.7 times more Phosphorus, 22.3 times more Selenium, 2.3 times more Sodium and 2.4 times more Zinc than Canned Red Kidney Beans Solids and Liquids.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Red Kidney Beans with Liquids has 3.5 times more Sugars than Pumpernickel Bread.
• While 1 lb of Pumpernickel Bread contains 3.1 times more Energy, 8.6 times more Fat, 1.8 times more Omega 3, 13.8 times more Omega 6, 3.2 times more Carbohydrate, 1.5 times more Fiber and 1.7 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• 1 pound of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6