Comparing Nutrients in 1 pound Garlic bread, frozen VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Garlic bread, frozen	10%	43%	47%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Garlic bread, frozen	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	54.7% 1588kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	77.7% 75.3g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	75% 24g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	47.6% 0.76g	1.6g per day for Men 19-50 years
Omega 6	144% 24.4g	2.85% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	146% 189g	79.6% 103g	130g per day for Men 19-50 years
Sugars	23% 16.7g	2% 1.45g	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	3.88% 2.8g	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	% 1.9g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	30% 11.3g	88.3% 33.6g	38g per day for Men 19-50 years
Protein	67.7% 38g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Garlic bread, frozen	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.2% 0.83mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.8mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	42% 0.54mg	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	211% 844μg	147% 590μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	15% 0.36μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1% 0.91mg	6.05% 5.44mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	6.8% 41IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	35.7% 5.35mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	112% 134μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic bread, frozen	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	12.2% 122mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	122% 1.1mg	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	173% 14mg	167% 13.3mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	87% 2mg	94% 2.16mg	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	56.4% 395mg	92% 644mg	700mg per day for Men 19-50 years
Potassium	13.7% 467mg	53.8% 1828mg	3400mg per day for Men 19-50 years
Selenium	137% 75.3μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	165% 2468mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	44% 4.85mg	11mg per day for Men 19-50 years
Water	3.9% 144g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Garlic bread, frozen VS Boiled Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Garlic bread, frozen versus 1 lb of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Garlic bread, frozen vs Boiled Red Kidney Beans:

• 1 pound of Garlic bread, frozen has 2.9 times more Vitamin B1, 3.2 times more Vitamin B2, 7.2 times more Vitamin B3, 3 times more Vitamin B5, 1.4 times more Vitamin B9, more Vitamin B12, 39.3 times more Vitamin E and 3.5 times more Vitamin K than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 1.4 times more Vitamin B6 than Garlic bread, frozen.
• 1 pound of Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E
• Both Garlic bread, frozen as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Garlic bread, frozen vs Boiled Red Kidney Beans:

• 1 pound of Garlic bread, frozen has 13.8 times more Selenium and 272 times more Sodium than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 2.2 times more Copper, 2 times more Magnesium, 1.6 times more Phosphorus and 3.9 times more Potassium than Garlic bread, frozen.
• Both Garlic bread, frozen and Boiled Red Kidney Beans contain similar levels of Calcium, Iron, Manganese and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Garlic bread, frozen has 2.8 times more Energy, 33.2 times more Fat, 73.3 times more Saturated Fat, 50.3 times more Omega 6, 1.8 times more Carbohydrate and 11.5 times more Sugars than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 4.4 times more Omega 3 and 3 times more Fiber than Garlic bread, frozen.
• Both Garlic bread, frozen and Boiled Red Kidney Beans offer comparable quantities of Protein per one pound.
• 1 pound of Boiled Red Kidney Beans provide inadequate amounts of Omega 6