Comparing Nutrients in 7 ounces Canned Kidney Beans VS Commercial Whole-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Commercial Whole-wheat Bread	20%	12%	68%

Macro Nutrients

	Canned Kidney Beans	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Energy	5.75% 167kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	7.16% 6.95g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	4.48% 1.43g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	17.2% 0.28g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	17% 2.87g	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	65% 84.8g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	12% 8.6g	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	6.05% 4.4g	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	% 2.12g	g per day for Men 19-50 years
Sucrose	% 3.67g	% 0.06g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	31.3% 12g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Commercial Whole-wheat 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	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	25.6% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	33% 0.43mg	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	21% 83.3μg	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	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	35% 5.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	32% 319mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	50% 0.45mg	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	61.3% 4.9mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	35.4% 149mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	188% 4.3mg	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	60% 421mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	15% 504mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	93% 51μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	60% 903mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	4.2% 155g	2.1% 77.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Commercial Whole-wheat Bread per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Commercial Whole-wheat Bread:

• 7 oz of Commercially Prepared Whole-wheat Bread contain 3.4 times more Vitamin B1, 3.3 times more Vitamin B2, 10.8 times more Vitamin B3, 4.7 times more Vitamin B5, 2.9 times more Vitamin B6, 133 times more Vitamin E and 1.9 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Commercial Whole-wheat Bread provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Canned Kidney Beans have insufficient amounts of Vitamin E
• Both Canned All Types Kidney Beans as well as Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Commercial Whole-wheat Bread:

• 7 ounces of Canned Kidney Beans have 2 times more Water than Commercial Whole-wheat Bread.
• While 7 oz of Commercially Prepared Whole-wheat Bread contain 4.7 times more Calcium, 1.7 times more Copper, 2.1 times more Iron, 2.8 times more Magnesium, 12.9 times more Manganese, 2.4 times more Phosphorus, 28.6 times more Selenium, 1.5 times more Sodium and 3.8 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Commercial Whole-wheat Bread contain similar levels of Potassium per seven ounces.
• 7 ounces of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Commercially Prepared Whole-wheat Bread contain 3 times more Energy, 5.8 times more Fat, 5.1 times more Saturated Fat, 1.7 times more Omega 3, 13.6 times more Omega 6, 2.9 times more Carbohydrate, 2.3 times more Sugars, more Fructose, 1.4 times more Fiber and 2.4 times more Protein than Canned All Types Kidney Beans.
• 7 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6