Comparing Nutrients in 5 ounces Italian Bread VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Italian Bread	15%	10%	75%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Italian Bread	Canned Kidney Beans	Recommended Dietary Allowance
Energy	12.7% 367kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	4% 3.87g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	9.8% 1.66g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.5% 68g	16% 20.6g	130g per day for Men 19-50 years
Sugars	9.17% 6.65g	3.6% 2.62g	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	1.8% 1.3g	0% 0g	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	% 0.79g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.62g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	16% 6.1g	38g per day for Men 19-50 years
Protein	24% 13.5g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Italian Bread	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.7% 0.82mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.2% 6.43mg	3.64% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.53mg	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	8.07% 0.1mg	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	36% 145μg	12.8% 51μg	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	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	2.74% 0.41mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.54% 4.25μg	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Italian Bread	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	15% 149mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	21.3% 0.19mg	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	61% 4.9mg	20.7% 1.66mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	30.3% 0.7mg	10.4% 0.24mg	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	19.2% 135mg	18.2% 128mg	700mg per day for Men 19-50 years
Potassium	5.17% 176mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	44.3% 24.4μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	58.4% 876mg	28% 420mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	5.93% 0.65mg	11mg per day for Men 19-50 years
Water	1.44% 53.2g	3% 111g	3700g per day for Men 19-50 years

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

• Italian Bread has 5 times more Vitamin B1, 6.3 times more Vitamin B2, 11 times more Vitamin B3, 2.7 times more Vitamin B5, 1.4 times more Vitamin B6, 2.8 times more Vitamin B9 and 14.5 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Vitamin C and 1.4 times more Vitamin K than Italian Bread.
• Both Italian Bread as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Italian Bread has 3.1 times more Calcium, 2.9 times more Iron, 2.9 times more Manganese, 19.1 times more Selenium, 2.1 times more Sodium and 1.7 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.9 times more Potassium and 2.1 times more Water than Italian Bread.
• Both Italian Bread and Canned All Types Kidney Beans have similar amounts of Copper, Magnesium and Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Italian Bread has 3.1 times more Energy, 4.6 times more Fat, 3.9 times more Saturated Fat, 1.7 times more Omega 3, 11.1 times more Omega 6, 3.3 times more Carbohydrate, 2.5 times more Sugars, more Fructose and 1.8 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2 times more Fiber than Italian Bread.
• Both Italian Bread as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.