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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Bread	16%	15%	69%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Bread	Recommended Dietary Allowance
Energy	12.7% 367kcal	43% 1243kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.63g	21% 20.5g	97g per day for Men 19-50 years
Saturated Fat	1.77% 0.57g	9.88% 3.16g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	45.6% 0.73g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	38.6% 6.57g	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% 216g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	36% 26g	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	14.6% 10.6g	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	% 7.53g	g per day for Men 19-50 years
Sucrose	% 8.4g	% 0g	g per day for Men 19-50 years
Fiber	51.3% 19.5g	47.7% 18g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	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	155% 1.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	88% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	158% 25.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	74.4% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	38.7% 0.5mg	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	96% 386μg	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	1% 0.91mg	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	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Bread	Recommended Dietary Allowance
Calcium	13% 132mg	56.7% 567mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	74.6% 0.67mg	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	204% 16.3mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	44.3% 186mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.3mg	202% 4.65mg	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	83.6% 585mg	700mg per day for Men 19-50 years
Potassium	34.7% 1179mg	19% 640mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	238% 131μg	55μg per day for Men 19-50 years
Sodium	77.4% 1161mg	143% 2145mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	43% 4.7mg	11mg per day for Men 19-50 years
Water	9.56% 354g	4.32% 160g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Canned Red Kidney Beans with Liquids versus 1 lb of 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 Bread:

• 1 lb of Wheat Bread contains 3.9 times more Vitamin B1, 3.8 times more Vitamin B2, 11.3 times more Vitamin B3, 6.3 times more Vitamin B5, 1.4 times more Vitamin B6 and 3.7 times more Vitamin B9 than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Bread provide similar amounts of Vitamin K per one pound.
• Both Canned Red Kidney Beans Solids and Liquids as well as Wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Canned Red Kidney Beans with Liquids has 1.8 times more Potassium and 2.2 times more Water than Bread.
• While 1 lb of Wheat Bread contains 4.3 times more Calcium, 2.9 times more Iron, 1.4 times more Magnesium, 3.5 times more Manganese, 26.2 times more Selenium, 1.8 times more Sodium and 1.7 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Bread contain similar levels of Copper and Phosphorus per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Wheat Bread contains 3.4 times more Energy, 12.6 times more Fat, 5.6 times more Saturated Fat, 3.2 times more Omega 3, 17.4 times more Omega 6, 3.2 times more Carbohydrate, 3.1 times more Sugars, more Fructose and 2 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Bread offer comparable quantities of Fiber per one pound.
• 1 pound of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6