Comparing Nutrients in 5 ounces Canned Kidney Beans VS Bread, white, commercially prepared, toasted

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Bread, white, commercially prepared, toasted	12%	12%	76%

Macro Nutrients

	Canned Kidney Beans	Bread, white, commercially prepared, toasted	Recommended Dietary Allowance
Energy	4.1% 119kcal	14% 411kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	5.85% 5.67g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	19.5% 0.31g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	15.6% 2.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	59.4% 77.3g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	12% 8.8g	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	% 2.62g	NA	g per day for Men 19-50 years
Fiber	16% 6.1g	11% 4.1g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Bread, white, commercially prepared, toasted	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	36.7% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	34.8% 5.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	7.9% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	6.87% 0.089mg	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	12.8% 51μg	37% 147μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.2% 0.028μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	0% 0mg	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	0.19% 0.028mg	2.27% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	4% 4.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Bread, white, commercially prepared, toasted	Recommended Dietary Allowance
Calcium	4.8% 48mg	17% 169mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	21.7% 0.2mg	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	20.7% 1.66mg	59% 4.72mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	26% 0.6mg	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	18.2% 128mg	21% 146mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	5.46% 186mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	80% 44μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	50.7% 761mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	8.76% 0.96mg	11mg per day for Men 19-50 years
Water	3% 111g	1.16% 43g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Bread, white, commercially prepared, toasted per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Kidney Beans versus 5 oz of Bread, white, commercially prepared, toasted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Bread, white, commercially prepared, toasted:

• 5 ounces of Canned Kidney Beans have 1.2 times more Vitamin K than Bread, white, commercially prepared, toasted.
• While 5 oz of Bread, white, commercially prepared, toasted contain 3.6 times more Vitamin B1, 6.6 times more Vitamin B2, 9.6 times more Vitamin B3, 2 times more Vitamin B5 and 2.9 times more Vitamin B9 than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Bread, white, commercially prepared, toasted provide similar amounts of Vitamin B6 per five ounces.
• Both Canned All Types Kidney Beans as well as Bread, white, commercially prepared, toasted have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Bread, white, commercially prepared, toasted:

• 5 ounces of Canned Kidney Beans have 1.8 times more Potassium and 2.6 times more Water than Bread, white, commercially prepared, toasted.
• While 5 oz of Bread, white, commercially prepared, toasted contain 3.5 times more Calcium, 2.8 times more Iron, 2.5 times more Manganese, 34.4 times more Selenium, 1.8 times more Sodium and 1.5 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Bread, white, commercially prepared, toasted contain similar levels of Copper, Magnesium and Phosphorus per five ounces.
• 5 ounces of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Kidney Beans have 1.5 times more Fiber than Bread, white, commercially prepared, toasted.
• While 5 oz of Bread, white, commercially prepared, toasted contain 3.5 times more Energy, 6.7 times more Fat, 5.4 times more Saturated Fat, 2.7 times more Omega 3, 17.6 times more Omega 6, 3.8 times more Carbohydrate, 3.4 times more Sugars and 1.7 times more Protein than Canned All Types Kidney Beans.
• 5 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6