Comparing Nutrients in 7 ounces Canned Kidney Beans VS Focaccia, Italian flatbread, plain

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Focaccia, Italian flatbread, plain	14%	28%	58%

Macro Nutrients

	Canned Kidney Beans	Focaccia, Italian flatbread, plain	Recommended Dietary Allowance
Energy	5.75% 167kcal	17% 494kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	16% 15.7g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	5.44% 1.74g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	10.8% 1.83g	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	54.7% 71g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	4.8% 3.47g	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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Focaccia, Italian flatbread, plain	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	77.7% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	45.5% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	17.2% 0.22mg	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	68.5% 274μg	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	18.8% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	9.43% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Focaccia, Italian flatbread, plain	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	20% 0.18mg	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	78.4% 6.27mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	31.4% 0.72mg	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	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	6.65% 226mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	57.4% 31.6μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	74.2% 1113mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	4.2% 155g	2.46% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Focaccia, Italian flatbread, plain:

• Canned All Types Kidney Beans have more Vitamin C than Focaccia, Italian flatbread, plain.
• While Focaccia, Italian flatbread, plain contains 4.1 times more Vitamin B1, 5.9 times more Vitamin B2, 8.9 times more Vitamin B3, 4.7 times more Vitamin B5, 1.5 times more Vitamin B6, 3.8 times more Vitamin B9, 71 times more Vitamin E and 1.4 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Focaccia, Italian flatbread, plain have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Focaccia, Italian flatbread, plain:

• Canned All Types Kidney Beans have 1.5 times more Copper, 1.4 times more Magnesium, 2.1 times more Potassium and 1.7 times more Water than Focaccia, Italian flatbread, plain.
• While Focaccia, Italian flatbread, plain contains 2.7 times more Iron, 2.2 times more Manganese, 1.4 times more Phosphorus, 17.7 times more Selenium, 1.9 times more Sodium and 2.9 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Focaccia, Italian flatbread, plain have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned All Types Kidney Beans have 2.4 times more Fiber than Focaccia, Italian flatbread, plain.
• While Focaccia, Italian flatbread, plain contains 3 times more Energy, 13.2 times more Fat, 6.2 times more Saturated Fat, 8.7 times more Omega 6, 2.5 times more Carbohydrate and 1.7 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Focaccia, Italian flatbread, plain have similar amounts of Omega 3 and Sugars per 7 oz.
• Both Canned All Types Kidney Beans as well as Focaccia, Italian flatbread, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.