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

Macros Ratio

	Protein	Fat	Carbs
Canned Boston Brown Bread	10%	7%	83%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Canned Boston Brown Bread	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	9.53% 276kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	4.6% 0.074g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	4.26% 0.72g	0.17% 0.028g	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	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	4.73% 3.43g	NA	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	34.7% 13g	38g per day for Men 19-50 years
Protein	13% 7.37g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Canned Boston Brown Bread	Boiled California Red 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	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.94% 0.12mg	11.3% 0.15mg	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	26.2% 105μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.95% 3.54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Boston Brown Bread	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	9.92% 99mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	45.5% 0.41mg	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	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	19.6% 0.45mg	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	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	13.3% 451mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	56.4% 31μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	59.6% 894mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	6.44% 0.71mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	1.8% 67g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Boston Brown Bread VS Boiled California Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Boston Brown Bread versus 5 oz of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Canned Boston Brown Bread have more Vitamin A, 1.9 times more Vitamin B2, 2.1 times more Vitamin B3 and 2.6 times more Vitamin B5 than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 9.2 times more Vitamin B1, 1.3 times more Vitamin B6 and 6.7 times more Vitamin B9 than Canned Boston Brown Bread.
• 5 ounces of Canned Boston Brown Bread have insufficient amounts of Vitamin B1
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Canned Boston Brown Bread as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Canned Boston Brown Bread have 1.3 times more Magnesium, 3.2 times more Manganese, 18.3 times more Selenium and 157.8 times more Sodium than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 3.6 times more Copper, 1.4 times more Iron, 1.3 times more Potassium and 1.7 times more Zinc than Canned Boston Brown Bread.
• Both Canned Boston Brown Bread and Boiled California Red Kidney Beans contain similar levels of Calcium and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Boston Brown Bread have 1.6 times more Energy, 1.6 times more Omega 3, 25.6 times more Omega 6 and 1.9 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 2 times more Fiber and 1.8 times more Protein than Canned Boston Brown Bread.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6