Comparing Nutrients in 5 ounces Canned Red Kidney Beans with Liquids VS Toasted French or Vienna Bread

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Toasted French or Vienna Bread	16%	6%	78%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Toasted French or Vienna Bread	Recommended Dietary Allowance
Energy	3.96% 115kcal	15.6% 452kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	3.13% 3.03g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	2.22% 0.71g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	6.5% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	67.5% 87.8g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	7% 5.1g	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	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	11.6% 4.4g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Toasted French or Vienna Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	50.4% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	40.3% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	47.7% 7.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.18mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	10.5% 0.14mg	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	8.15% 32.6μg	49.6% 198μg	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	1.26% 1.13mg	0.31% 0.28mg	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	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	0.59% 0.71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Toasted French or Vienna Bread	Recommended Dietary Allowance
Calcium	4.1% 41mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	23.6% 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	22% 1.77mg	68.6% 5.5mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	35.3% 0.81mg	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	21.5% 150mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	5.84% 198mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	76.5% 42μg	55μg per day for Men 19-50 years
Sodium	24% 363mg	68% 1021mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	3% 111g	0.79% 29.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Toasted French or Vienna Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Red Kidney Beans with Liquids versus 5 oz of Toasted French or Vienna Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Red Kidney Beans with Liquids vs Toasted French or Vienna Bread:

• 5 ounces of Canned Red Kidney Beans with Liquids have 8.2 times more Vitamin K than Toasted French or Vienna Bread.
• While 5 oz of Toasted French or Vienna Sourdough Bread contain 4 times more Vitamin B1, 5.5 times more Vitamin B2, 10.9 times more Vitamin B3, 4.7 times more Vitamin B5 and 6.1 times more Vitamin B9 than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Toasted French or Vienna Bread provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Toasted French or Vienna Bread have insufficient amounts of Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids as well as Toasted French or Vienna Sourdough Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Canned Red Kidney Beans with Liquids vs Toasted French or Vienna Bread:

• 5 ounces of Canned Red Kidney Beans with Liquids have 1.9 times more Potassium and 3.8 times more Water than Toasted French or Vienna Bread.
• While 5 oz of Toasted French or Vienna Sourdough Bread contain 1.6 times more Calcium, 3.1 times more Iron, 2 times more Manganese, 27 times more Selenium, 2.8 times more Sodium and 1.7 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Toasted French or Vienna Bread contain similar levels of Copper, Magnesium and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Red Kidney Beans with Liquids have 1.4 times more Fiber than Toasted French or Vienna Bread.
• While 5 oz of Toasted French or Vienna Sourdough Bread contain 3.9 times more Energy, 5.9 times more Fat, 9.4 times more Omega 6, 4.2 times more Carbohydrate, 1.9 times more Sugars and 2.5 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Toasted French or Vienna Bread offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6