Comparing Nutrients in 7 ounces Canned Kidney Beans VS Garlic bread, frozen

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Garlic bread, frozen	10%	43%	47%

Macro Nutrients

	Canned Kidney Beans	Garlic bread, frozen	Recommended Dietary Allowance
Energy	5.75% 167kcal	24% 695kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	32.7% 10.5g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	63% 10.7g	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	63.7% 82.8g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	10% 7.32g	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	1.7% 1.23g	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	% 0.83g	g per day for Men 19-50 years
Sucrose	% 3.67g	% 0g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	13% 4.96g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	29.6% 16.6g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Garlic bread, frozen	Recommended Dietary Allowance
Vitamin A	NA	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	76.4% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	28% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	51.4% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	12.7% 0.16mg	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	92% 369μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	6.6% 0.16μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	2.98% 18IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	15.6% 2.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	48.8% 58.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Garlic bread, frozen	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	24% 0.21mg	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	75.7% 6.05mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	38% 0.88mg	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	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	60% 33μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	72% 1080mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	15.7% 1.73mg	11mg per day for Men 19-50 years
Water	4.2% 155g	1.7% 63g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Garlic bread, frozen:

• Canned All Types Kidney Beans have 6 times more Vitamin C than Garlic bread, frozen.
• While Garlic bread, frozen contains 4 times more Vitamin B1, 3.6 times more Vitamin B2, 10.1 times more Vitamin B3, 4.8 times more Vitamin B5, 5.2 times more Vitamin B9, more Vitamin B12, more Vitamin D, 59 times more Vitamin E and 7.2 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Garlic bread, frozen have similar amounts of Vitamin B6 per 7 oz.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Garlic bread, frozen:

• Canned All Types Kidney Beans have 1.3 times more Calcium, 1.3 times more Copper, 2.3 times more Potassium and 2.5 times more Water than Garlic bread, frozen.
• While Garlic bread, frozen contains 2.6 times more Iron, 2.6 times more Manganese, 18.4 times more Selenium, 1.8 times more Sodium and 1.9 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Garlic bread, frozen have similar amounts of Magnesium and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned All Types Kidney Beans have 2.2 times more Omega 3 and 1.7 times more Fiber than Garlic bread, frozen.
• While Garlic bread, frozen contains 4.2 times more Energy, 27.7 times more Fat, 37.5 times more Saturated Fat, 50.8 times more Omega 6, 2.9 times more Carbohydrate, 2 times more Sugars and 1.6 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Garlic bread, frozen have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.