Comparing Nutrients in 5 ounces Canned Boston Brown Bread VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Boston Brown Bread	10%	7%	83%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Canned Boston Brown Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	9.53% 276kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	4.6% 0.074g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	4.26% 0.72g	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	0.49% 1.4mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.2% 61.4g	25% 32.3g	130g per day for Men 19-50 years
Sugars	4.73% 3.43g	0.63% 0.45g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	17.5% 6.66g	24% 9.07g	38g per day for Men 19-50 years
Protein	13% 7.37g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Canned Boston Brown Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	3.94% 35.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.94% 0.12mg	13% 0.17mg	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	3.9% 15.6μg	46% 184μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.59% 0.014μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.9% 1.7mg	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	3.02% 0.45mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.95% 3.54μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Boston Brown Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	9.92% 99mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	34% 0.31mg	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	37.2% 2.98mg	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	26.5% 0.61mg	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	22.7% 159mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	13.3% 451mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	56.4% 31μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	59.6% 894mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	6.44% 0.71mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	1.8% 67g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Boston Brown Bread vs Boiled Kidney Beans:

• Canned Boston Brown Bread has more Vitamin A, 2 times more Vitamin B2, 1.9 times more Vitamin B3, 2.6 times more Vitamin B5 and 10.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 11.4 times more Vitamin B1, 1.5 times more Vitamin B6, 11.8 times more Vitamin B9, more Vitamin C and 3.4 times more Vitamin K than Canned Boston Brown Bread.
• Both Canned Boston Brown Bread as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Boston Brown Bread vs Boiled Kidney Beans:

• Canned Boston Brown Bread has 2 times more Calcium, 1.5 times more Magnesium, 2.4 times more Manganese, 19.9 times more Selenium and 631 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.7 times more Copper, 1.3 times more Potassium, 2 times more Zinc and 1.4 times more Water than Canned Boston Brown Bread.
• Both Canned Boston Brown Bread and Boiled All Types Kidney Beans have similar amounts of Iron and Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Boston Brown Bread has 1.5 times more Energy, 3 times more Fat, 4.7 times more Omega 6, 1.9 times more Carbohydrate and 7.6 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.3 times more Omega 3, 1.4 times more Fiber and 1.7 times more Protein than Canned Boston Brown Bread.
• Both Canned Boston Brown Bread as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.