Comparing Nutrients in 7 ounces Canned Kidney Beans VS Cinnamon Bread

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cinnamon Bread	11%	19%	70%

Macro Nutrients

	Canned Kidney Beans	Cinnamon Bread	Recommended Dietary Allowance
Energy	5.75% 167kcal	17.3% 502kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0% 0g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	50% 0.8g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	36.5% 6.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	67.7% 88g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	38.6% 28g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.67g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cinnamon Bread	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	52.4% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	4.12% 0.054mg	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	18% 71.4μg	27.8% 111μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.13% 0.099μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	0% 0mg	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	0.26% 0.04mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	15.7% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cinnamon Bread	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	14% 0.13mg	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	29% 2.32mg	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	NA	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	25.5% 179mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	4.3% 147mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	44.4% 24.4μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	51.3% 770mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	4.2% 155g	2.25% 83.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Cinnamon Bread per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Kidney Beans versus 7 oz of Cinnamon Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Cinnamon Bread:

• 7 ounces of Canned Kidney Beans have 2.7 times more Vitamin B6 than Cinnamon Bread.
• While 7 oz of Cinnamon Bread contain 2.7 times more Vitamin B1, 2.4 times more Vitamin B2, 6.9 times more Vitamin B3, 1.6 times more Vitamin B9, more Vitamin B12, 25 times more Vitamin E and 2.3 times more Vitamin K than Canned All Types Kidney Beans.
• 7 ounces of Canned Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E
• Both Canned All Types Kidney Beans as well as Cinnamon Bread have insufficient amounts of Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Cinnamon Bread:

• 7 ounces of Canned Kidney Beans have 2.1 times more Copper, 2.5 times more Magnesium, 1.6 times more Phosphorus, 3.2 times more Potassium and 1.9 times more Water than Cinnamon Bread.
• While 7 oz of Cinnamon Bread contain 2.1 times more Calcium, 2.2 times more Iron, 13.7 times more Selenium and 1.3 times more Sodium than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cinnamon Bread contain similar levels of Zinc per seven ounces.
• 7 ounces of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Kidney Beans have 1.2 times more Fiber than Cinnamon Bread.
• While 7 oz of Cinnamon Bread contain 3 times more Energy, 8.8 times more Fat, 4.9 times more Omega 3, 29.5 times more Omega 6, 3.1 times more Carbohydrate, 7.6 times more Sugars and 1.4 times more Protein than Canned All Types Kidney Beans.
• 7 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6