Comparing Nutrients in 5 ounces Canned Kidney Beans VS White Wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
White Wheat Bread	18%	8%	74%

Macro Nutrients

	Canned Kidney Beans	White Wheat Bread	Recommended Dietary Allowance
Energy	4.1% 119kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	3.14% 3.05g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	7.35% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	7.33% 1.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	48% 62.2g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	9.78% 7.1g	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	5.28% 3.83g	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	% 2.13g	g per day for Men 19-50 years
Sucrose	% 2.62g	% 0g	g per day for Men 19-50 years
Fiber	16% 6.1g	34.3% 13g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	White Wheat Bread	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	60.2% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	39.5% 6.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	8.72% 0.11mg	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	45% 180μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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	3.6% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	9.1% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	White Wheat Bread	Recommended Dietary Allowance
Calcium	4.8% 48mg	97% 970mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	23.5% 0.21mg	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	86.6% 6.93mg	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	39% 0.9mg	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	5.3% 180mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	41.5% 23μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	45% 678mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	12.2% 1.35mg	11mg per day for Men 19-50 years
Water	3% 111g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS White Wheat Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Kidney Beans versus 5 oz of White Wheat Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs White Wheat Bread:

• 5 oz of White Wheat Bread contain 4.4 times more Vitamin B1, 5 times more Vitamin B2, 10.8 times more Vitamin B3, 3.3 times more Vitamin B5, 3.5 times more Vitamin B9, 19 times more Vitamin E and 1.9 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and White Wheat Bread provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Canned Kidney Beans have insufficient amounts of Vitamin E
• Both Canned All Types Kidney Beans as well as White Wheat Bread have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Kidney Beans vs White Wheat Bread:

• 5 ounces of Canned Kidney Beans have 1.9 times more Potassium and 2 times more Water than White Wheat Bread.
• While 5 oz of White Wheat Bread contain 20.1 times more Calcium, 4.2 times more Iron, 3.8 times more Manganese, 17.9 times more Selenium, 1.6 times more Sodium and 2.1 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and White Wheat Bread 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 oz of White Wheat Bread contain 2.8 times more Energy, 3.6 times more Fat, 8.3 times more Omega 6, 3 times more Carbohydrate, 2.7 times more Sugars, more Fructose, 2.1 times more Fiber and 2 times more Protein than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and White Wheat Bread offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6