Comparing Nutrients in 7 ounces Potato Bread VS Canned Kidney Beans

Macros Ratio

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

Macro Nutrients

	Potato Bread	Canned Kidney Beans	Recommended Dietary Allowance
Energy	18.2% 528kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	0% 0g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	22% 28.8g	130g per day for Men 19-50 years
Sugars	25.7% 18.6g	5.06% 3.67g	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	NA	0% 0g	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.67g	g per day for Men 19-50 years
Fiber	33% 12.5g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	44.3% 25g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Potato Bread	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.5mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.4% 1.62mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.4% 0.46mg	11.3% 0.15mg	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	62.5% 250μg	18% 71.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	12.4% 0.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.65% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.66% 3.97IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.2% 0.93mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.2% 13.5μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Bread	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	37.3% 373mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	29.8% 0.27mg	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	56% 4.47mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	22% 0.5mg	14.5% 0.33mg	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	105% 732mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	42% 1425mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	34.3% 19μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	49.6% 744mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	1.8% 66.6g	4.2% 155g	3700g per day for Men 19-50 years

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

• Potato Bread has 1.6 times more Vitamin B1, 2.1 times more Vitamin B2, 3 times more Vitamin B3, 5.9 times more Vitamin B5, 3.1 times more Vitamin B6, 3.5 times more Vitamin B9, more Vitamin B12, 23.5 times more Vitamin E and 1.7 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Vitamin C than Potato Bread.
• Both Potato Bread as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin D in 7 oz.

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

• Potato Bread has 5.5 times more Calcium, 1.9 times more Iron, 1.5 times more Manganese, 4.1 times more Phosphorus, 3 times more Potassium, 10.6 times more Selenium, 1.3 times more Sodium and 3.1 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.4 times more Copper and 2.3 times more Water than Potato Bread.
• Both Potato Bread and Canned All Types Kidney Beans have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Potato Bread has 3.2 times more Energy, 5.2 times more Fat, 3.2 times more Carbohydrate, 5.1 times more Sugars, 1.5 times more Fiber and 2.4 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Omega 3 than Potato Bread.
• Both Potato Bread as well as Canned All Types Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.