Comparing Nutrients in 1 pound Bread, stuffing, cornbread, dry mix, prepared VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Bread, stuffing, cornbread, dry mix, prepared	7%	44%	49%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Bread, stuffing, cornbread, dry mix, prepared	Canned Kidney Beans	Recommended Dietary Allowance
Energy	28% 812kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	41% 40g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	25% 7.96g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	69% 11.7g	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.4% 99g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	0% 0g	11.6% 8.4g	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	NA	0% 0g	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 8.4g	g per day for Men 19-50 years
Fiber	34.6% 13g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	23.5% 13g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Bread, stuffing, cornbread, dry mix, prepared	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	39.3% 354μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.2% 0.53mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.4% 5.66mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.44% 0.27mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	26% 0.34mg	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	110% 440μg	41% 163μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.9% 0.045μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.03% 3.63mg	6.05% 5.44mg	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	25.7% 3.86mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33.3% 40μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, stuffing, cornbread, dry mix, prepared	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	11.8% 118mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	34.8% 0.31mg	68% 0.61mg	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	53.3% 4.26mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	33% 0.76mg	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	22% 154mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	8.27% 281mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	253% 139μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	159% 2386mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	7.96% 294g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Bread, stuffing, cornbread, dry mix, prepared vs Canned Kidney Beans:

• Bread, stuffing, cornbread, dry mix, prepared has 1.8 times more Vitamin B2, 3 times more Vitamin B3, 2.7 times more Vitamin B9, 42.5 times more Vitamin E and 2.1 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.3 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.5 times more Vitamin C than Bread, stuffing, cornbread, dry mix, prepared.
• Both Bread, stuffing, cornbread, dry mix, prepared and Canned All Types Kidney Beans have similar amounts of Vitamin B1 per 1 lb.
• Both Bread, stuffing, cornbread, dry mix, prepared as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Bread, stuffing, cornbread, dry mix, prepared vs Canned Kidney Beans:

• Bread, stuffing, cornbread, dry mix, prepared has 34.1 times more Selenium and 1.8 times more Sodium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.3 times more Calcium, 2 times more Copper, 2.1 times more Magnesium, 1.5 times more Manganese, 2.6 times more Phosphorus, 3.8 times more Potassium and 2 times more Zinc than Bread, stuffing, cornbread, dry mix, prepared.
• Both Bread, stuffing, cornbread, dry mix, prepared and Canned All Types Kidney Beans have similar amounts of Iron and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Bread, stuffing, cornbread, dry mix, prepared has 2.1 times more Energy, 14.7 times more Fat, 12.4 times more Saturated Fat, 1.4 times more Omega 3, 24.4 times more Omega 6 and 1.5 times more Carbohydrate than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Sugars, 1.5 times more Fiber and 1.8 times more Protein than Bread, stuffing, cornbread, dry mix, prepared.
• Both Bread, stuffing, cornbread, dry mix, prepared as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.