Comparing Nutrients in 500 calories Canned Kidney Beans VS Rye Reduced-calorie Bread

Weight per 500 calories

• Canned Kidney Beans: 595g
• Rye Reduced-calorie Bread: 246g

Rye Reduced-calorie Bread has 2.4 times more energy per unit of mass than Canned All Types Kidney Beans, which is above average in comparison to other foods. Canned Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Canned Kidney Beans or Rye Reduced-calorie Bread?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	Canned Kidney Beans	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	7.36% 7.14g	97g per day for Men 19-50 years
Saturated Fat	2.62% 0.84g	2.83% 0.91g	32g per day for Men 19-50 years
Omega 3	30.5% 0.49g	6.3% 0.1g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	10.3% 1.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.4% 86.3g	76.7% 100g	130g per day for Men 19-50 years
Sugars	15% 11g	7.78% 5.64g	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	% 11g	NA	g per day for Men 19-50 years
Fiber	67.4% 25.6g	77.8% 29.6g	38g per day for Men 19-50 years
Protein	55.5% 31g	40% 22.4g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	75.3% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	45.5% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	39% 6.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	14.6% 0.19mg	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	53.6% 214μg	35.7% 143μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.1% 0.099μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.94% 7.14mg	1.1% 0.99mg	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	0.79% 0.12mg	4.6% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.3% 24.4μg	1.23% 1.48μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	20.2% 202mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	89.3% 0.8mg	36.4% 0.33mg	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	87% 6.96mg	95% 7.64mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	48.5% 1.1mg	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	76.5% 536mg	27.4% 192mg	700mg per day for Men 19-50 years
Potassium	41.5% 1411mg	7.1% 241mg	3400mg per day for Men 19-50 years
Selenium	9.74% 5.36μg	125% 68.7μg	55μg per day for Men 19-50 years
Sodium	117% 1762mg	84.2% 1264mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	12.6% 465g	3.06% 113g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Kidney Beans vs Rye Reduced-calorie Bread:

• Canned All Types Kidney Beans have 2.3 times more Vitamin B6, 1.5 times more Vitamin B9, 7.3 times more Vitamin C and 16.5 times more Vitamin K than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 1.3 times more Vitamin B1, 1.9 times more Vitamin B2 and 2.5 times more Vitamin B3 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Rye Reduced-calorie Bread have similar amounts of Vitamin B5 per 500 kcal.
• Both Canned All Types Kidney Beans as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Canned Kidney Beans vs Rye Reduced-calorie Bread:

• Canned All Types Kidney Beans have 2.5 times more Copper, 3 times more Magnesium, 2.8 times more Phosphorus, 5.8 times more Potassium, 1.4 times more Sodium, 1.7 times more Zinc and 4.1 times more Water than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 12.8 times more Selenium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Rye Reduced-calorie Bread have similar amounts of Calcium, Iron and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned All Types Kidney Beans have 4.8 times more Omega 3, 2 times more Sugars and 1.4 times more Protein than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 2 times more Fat and 2.8 times more Omega 6 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Rye Reduced-calorie Bread have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Canned All Types Kidney Beans as well as Rye Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.