Comparing Nutrients in 7 ounces Canned Kidney Beans VS Schar, Gluten-Free, Wheat-Free, Classic White Bread

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%

Macro Nutrients

	Canned Kidney Beans	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Energy	5.75% 167kcal	16.4% 476kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	9.14% 8.87g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	6.06% 1.94g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	5.8% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	70.4% 92g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	9.14% 6.63g	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	2.16% 1.57g	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	% 2g	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	26.6% 10g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	13.5% 7.56g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	84.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	42.4% 6.8mg	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	5.65% 0.073mg	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	7.44% 29.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	31.6% 316mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	19% 0.17mg	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	78.6% 6.3mg	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	15% 0.35mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	3.85% 131mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	58.3% 875mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	8.48% 0.93mg	11mg per day for Men 19-50 years
Water	4.2% 155g	2.35% 87g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Schar, Gluten-Free, Wheat-Free, Classic White Bread per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Kidney Beans versus 7 oz of Schar, Gluten-Free, Wheat-Free, Classic White Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• 7 ounces of Canned Kidney Beans have 2 times more Vitamin B6 and 2.4 times more Vitamin B9 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While 7 oz of Schar, Gluten-Free, Wheat-Free, Classic White Bread contain 4.4 times more Vitamin B1, 9.9 times more Vitamin B2 and 8.3 times more Vitamin B3 than Canned All Types Kidney Beans.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• 7 ounces of Canned Kidney Beans have 1.6 times more Copper, 2.5 times more Magnesium, 1.6 times more Phosphorus, 3.6 times more Potassium and 1.8 times more Water than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While 7 oz of Schar, Gluten-Free, Wheat-Free, Classic White Bread contain 4.7 times more Calcium, 2.7 times more Iron and 1.5 times more Sodium than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Schar, Gluten-Free, Wheat-Free, Classic White Bread contain similar levels of Manganese and Zinc per seven ounces.
• 7 ounces of Schar, Gluten-Free, Wheat-Free, Classic White Bread lack sufficient amounts of Potassium
• Both Canned All Types Kidney Beans as well as Schar, Gluten-Free, Wheat-Free, Classic White Bread lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Kidney Beans have 5.5 times more Omega 3 and 1.4 times more Protein than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While 7 oz of Schar, Gluten-Free, Wheat-Free, Classic White Bread contain 2.9 times more Energy, 7.5 times more Fat, 6.9 times more Saturated Fat, 4.7 times more Omega 6, 3.2 times more Carbohydrate and 1.8 times more Sugars than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Schar, Gluten-Free, Wheat-Free, Classic White Bread offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6
• 7 ounces of Schar, Gluten-Free, Wheat-Free, Classic White Bread provide inadequate amounts of Omega 3