Comparing Nutrients in 500 calories Garlic bread, frozen VS Canned Red Kidney Beans with Liquids

Weight per 500 calories

• Garlic bread, frozen: 143g
• Canned Red Kidney Beans with Liquids: 617g

Garlic bread, frozen has 4.3 times more energy per 100g than Canned Red Kidney Beans with Liquids. It has high energy density when compared to other foods. Canned Red Kidney Beans Solids and Liquids having average energy density.

Discover which food has more nutrients per 500 calories - Garlic bread, frozen or Canned Red Kidney Beans with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Garlic bread, frozen	10%	43%	47%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Garlic bread, frozen	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24.5% 23.7g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	19.7% 0.31g	1.6g per day for Men 19-50 years
Omega 6	45.2% 7.7g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.6g	70.4% 92g	130g per day for Men 19-50 years
Sugars	7.27% 5.27g	15.8% 11.4g	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	1.22% 0.89g	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	% 0.6g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 11.4g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	70% 26.5g	38g per day for Men 19-50 years
Protein	21.3% 12g	57.5% 32.2g	56g per day for Men 19-50 years

Vitamins

	Garlic bread, frozen	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	2.06% 18.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	54.5% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.12% 0.12mg	38% 0.49mg	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	66.4% 266μg	35.5% 142μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.76% 0.11μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.32% 0.29mg	5.5% 4.94mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	2.14% 13IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.2% 1.7mg	0.82% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35% 42μg	21% 25.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic bread, frozen	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	3.86% 38.6mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	101% 0.91mg	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	54.5% 4.36mg	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	7.82% 33mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	78% 1.8mg	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	17.8% 124mg	93% 654mg	700mg per day for Men 19-50 years
Potassium	4.33% 147mg	47.2% 1605mg	3400mg per day for Men 19-50 years
Selenium	43% 23.7μg	12.3% 6.8μg	55μg per day for Men 19-50 years
Sodium	52% 777mg	105% 1580mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.24mg	34.8% 3.83mg	11mg per day for Men 19-50 years
Water	1.23% 45.4g	13% 481g	3700g per day for Men 19-50 years

Garlic Bread, Frozen VS Canned Red Kidney Beans With Liquids Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Garlic bread, frozen or Canned Red Kidney Beans with Liquids?

Lets compare vitamin content per 500 calories of Garlic bread, frozen vs Canned Red Kidney Beans with Liquids:

• 500 calories of Garlic bread, frozen have 1.9 times more Vitamin B3, 1.9 times more Vitamin B9, 13.7 times more Vitamin E and 1.7 times more Vitamin K than Canned Red Kidney Beans with Liquids.
• While 500 kcal of Canned Red Kidney Beans Solids and Liquids contain 1.6 times more Vitamin B2 and 4.2 times more Vitamin B6 than Garlic bread, frozen.
• Both Garlic bread, frozen and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B1 and Vitamin B5 per 500 calories.
• 500 calories of Garlic bread, frozen have insufficient amounts of Vitamin B6
• 500 calories of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• Both Garlic bread, frozen as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Garlic bread, frozen vs Canned Red Kidney Beans with Liquids:

• 500 calories of Garlic bread, frozen have 3.5 times more Selenium than Canned Red Kidney Beans with Liquids.
• While 500 kcal of Canned Red Kidney Beans Solids and Liquids contain 4.6 times more Calcium, 5.9 times more Copper, 1.8 times more Iron, 5.6 times more Magnesium, 2.9 times more Manganese, 5.3 times more Phosphorus, 10.9 times more Potassium, 2 times more Sodium, 3.1 times more Zinc and 10.6 times more Water than Garlic bread, frozen.
• 500 calories of Garlic bread, frozen lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Garlic bread, frozen have 10.7 times more Fat, 9.8 times more Saturated Fat and 15 times more Omega 6 than Canned Red Kidney Beans with Liquids.
• While 500 kcal of Canned Red Kidney Beans Solids and Liquids contain 5.8 times more Omega 3, 1.5 times more Carbohydrate, 2.2 times more Sugars, 7.4 times more Fiber and 2.7 times more Protein than Garlic bread, frozen.
• Both Garlic bread, frozen and Canned Red Kidney Beans with Liquids offer comparable quantities of Energy per 500 calories.
• 500 calories of Garlic bread, frozen provide inadequate amounts of Omega 3 and Fiber
• 500 calories of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6