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

Macros Ratio

	Protein	Fat	Carbs
Garlic bread, frozen	10%	43%	47%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Garlic bread, frozen	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	17% 496kcal	16% 466kcal	2900kcal per day for Men 19-50 years
Fat	24.3% 23.5g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	23.4% 7.5g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	3.37% 0.054g	13.5% 0.22g	1.6g per day for Men 19-50 years
Omega 6	45% 7.63g	0.81% 0.14g	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	63.6% 82.7g	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	64% 36g	56g per day for Men 19-50 years

Vitamins

	Garlic bread, frozen	Royal 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	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.7% 5.87mg	18.7% 3mg	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% 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	139% 557μg	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	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	157% 1.4mg	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	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	27% 0.63mg	68.3% 1.57mg	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	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	56% 1908mg	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	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	11.2% 1.23mg	34.3% 3.77mg	11mg per day for Men 19-50 years
Water	1.2% 45g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Garlic bread, frozen VS Royal Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Garlic bread, frozen versus 5 oz of Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Garlic bread, frozen have 2 times more Vitamin B3 and more Vitamin B12 than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 1.3 times more Vitamin B2, 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 Royal Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B5 per five ounces.
• 5 ounces of Garlic bread, frozen have insufficient amounts of Vitamin C
• 5 ounces of Royal Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Garlic bread, frozen as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in five ounces.

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

• 5 ounces of Garlic bread, frozen have 5.2 times more Selenium and 41.8 times more Sodium than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 4.9 times more Calcium, 9.3 times more Copper, 2.9 times more Iron, 6 times more Magnesium, 2.5 times more Manganese, 4.7 times more Phosphorus, 13.1 times more Potassium and 3.1 times more Zinc than Garlic bread, frozen.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Garlic bread, frozen have 36.9 times more Fat, 81.2 times more Saturated Fat and 55.5 times more Omega 6 than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 4 times more Omega 3, 1.4 times more Carbohydrate, 10 times more Fiber and 3 times more Protein than Garlic bread, frozen.
• Both Garlic bread, frozen and Royal Red Kidney Beans offer comparable quantities of Energy per five ounces.
• 5 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6