Comparing Nutrients in 5 ounces Garlic bread, frozen VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Garlic bread, frozen	10%	43%	47%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Garlic bread, frozen	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17% 496kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	24.3% 23.5g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	23.4% 7.5g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	3.37% 0.054g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	45% 7.63g	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.5% 59g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	7.2% 5.23g	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	1.2% 0.88g	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	% 0.6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.33% 3.54g	93% 35.3g	38g per day for Men 19-50 years
Protein	21% 12g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Garlic bread, frozen	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.6% 0.65mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.7% 5.87mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.94mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.05% 0.12mg	43.3% 0.56mg	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	66% 264μg	140% 558μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.72% 0.11μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.31% 0.28mg	7.1% 6.38mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	2.13% 12.8IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11% 1.67mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35% 42μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic bread, frozen	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	173% 1.56mg	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	54% 4.32mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	27% 0.63mg	61.6% 1.4mg	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	17.6% 123mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	42.8% 23.5μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	51.4% 771mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	11.2% 1.23mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	1.2% 45g	0.45% 16.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Garlic bread, frozen vs California Red Kidney Beans:

• Garlic bread, frozen has more Vitamin A, 2 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.8 times more Vitamin B6, 2.1 times more Vitamin B9 and 22.5 times more Vitamin C than Garlic bread, frozen.
• Both Garlic bread, frozen and Raw California Red Kidney Beans have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 5 oz.

Comparing minerals per 5 ounces for Garlic bread, frozen vs California Red Kidney Beans:

• Garlic bread, frozen has 5.2 times more Selenium and 49.5 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 7.2 times more Calcium, 10.2 times more Copper, 3.1 times more Iron, 7 times more Magnesium, 2.3 times more Manganese, 4.7 times more Phosphorus, 14.5 times more Potassium and 2.9 times more Zinc than Garlic bread, frozen.

Comparison of macro-nutrients per 5 ounces:

• Garlic bread, frozen has 66.4 times more Fat, 146.7 times more Saturated Fat and 99.7 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.2 times more Omega 3, 1.4 times more Carbohydrate, 10 times more Fiber and 2.9 times more Protein than Garlic bread, frozen.
• Both Garlic bread, frozen and Raw California Red Kidney Beans have similar amounts of Energy per 5 oz.
• Both Garlic bread, frozen as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.