Comparing Nutrients in 5 ounces Canned Red Kidney Beans with Liquids VS Schar, Gluten-Free, Wheat-Free, Classic White Bread

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Energy	3.96% 115kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	6.53% 6.34g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	4.33% 1.4g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	4.14% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	50.3% 65.4g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	6.53% 4.73g	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	1.54% 1.1g	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	% 1.43g	g per day for Men 19-50 years
Sucrose	% 2.62g	% 0g	g per day for Men 19-50 years
Fiber	16% 6.1g	19% 7.23g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	60.2% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	55% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	30.3% 4.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	4.03% 0.052mg	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	5.3% 21.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.26% 1.13mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.19% 0.028mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Calcium	4.1% 41mg	22.5% 225mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	13.7% 0.12mg	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	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	11% 0.25mg	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	11% 78mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	2.75% 94mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	24% 363mg	41.7% 625mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	6.06% 0.67mg	11mg per day for Men 19-50 years
Water	3% 111g	1.7% 62g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Schar, Gluten-Free, Wheat-Free, Classic White Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Red Kidney Beans with Liquids versus 5 oz of Schar, Gluten-Free, Wheat-Free, Classic White 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 Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• 5 ounces of Canned Red Kidney Beans with Liquids have 2.2 times more Vitamin B6 and 1.5 times more Vitamin B9 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While 5 oz of Schar, Gluten-Free, Wheat-Free, Classic White Bread contain 4.8 times more Vitamin B1, 7.5 times more Vitamin B2 and 6.9 times more Vitamin B3 than Canned Red Kidney Beans Solids and Liquids.

Comparing minerals per 5 ounces for Canned Red Kidney Beans with Liquids vs Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• 5 ounces of Canned Red Kidney Beans with Liquids have 1.7 times more Copper, 2.7 times more Magnesium, 1.7 times more Manganese, 1.9 times more Phosphorus, 3.9 times more Potassium, 2.8 times more Selenium, 1.3 times more Zinc and 1.8 times more Water than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While 5 oz of Schar, Gluten-Free, Wheat-Free, Classic White Bread contain 5.5 times more Calcium, 2.5 times more Iron and 1.7 times more Sodium than Canned Red Kidney Beans Solids and Liquids.
• 5 ounces of Schar, Gluten-Free, Wheat-Free, Classic White Bread lack sufficient amounts of Potassium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Red Kidney Beans with Liquids have 3.4 times more Omega 3 and 1.4 times more Protein than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While 5 oz of Schar, Gluten-Free, Wheat-Free, Classic White Bread contain 3 times more Energy, 12.4 times more Fat, 7.8 times more Saturated Fat, 6 times more Omega 6, 3.1 times more Carbohydrate and 1.8 times more Sugars than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Schar, Gluten-Free, Wheat-Free, Classic White Bread offer comparable quantities of Fiber per five ounces.
• 5 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6
• 5 ounces of Schar, Gluten-Free, Wheat-Free, Classic White Bread provide inadequate amounts of Omega 3