Comparing Nutrients in 7 ounces Wheat Reduced-calorie Bread VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Wheat Reduced-calorie Bread	21%	11%	68%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Wheat Reduced-calorie Bread	Canned Kidney Beans	Recommended Dietary Allowance
Energy	15% 431kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	5.97% 5.8g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	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	65% 84.3g	22% 28.8g	130g per day for Men 19-50 years
Sugars	10% 7.36g	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	4.43% 3.2g	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	% 1.9g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.67g	g per day for Men 19-50 years
Fiber	58% 22g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	47.2% 26.4g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Wheat Reduced-calorie Bread	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	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	45% 181μg	18% 71.4μg	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	0.22% 0.2mg	2.65% 2.4mg	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	3.18% 0.48mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Reduced-calorie Bread	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	32.3% 323mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	37.7% 0.34mg	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	72% 5.77mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	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	42.2% 296mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	8.75% 298mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	110% 60.3μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	44% 659mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	24.4% 2.68mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	2.12% 78.6g	4.2% 155g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Wheat Reduced-calorie Bread vs Canned Kidney Beans:

• Wheat Reduced-calorie Bread has 3 times more Vitamin B1, 2.7 times more Vitamin B2, 9.2 times more Vitamin B3, 2.5 times more Vitamin B9 and 12 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 12 times more Vitamin C and 20.5 times more Vitamin K than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread and Canned All Types Kidney Beans have similar amounts of Vitamin B6 per 7 oz.
• Both Wheat Reduced-calorie Bread as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Wheat Reduced-calorie Bread vs Canned Kidney Beans:

• Wheat Reduced-calorie Bread has 4.8 times more Calcium, 1.3 times more Copper, 2.5 times more Iron, 1.6 times more Magnesium, 7.2 times more Manganese, 1.7 times more Phosphorus, 33.8 times more Selenium and 2.9 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.6 times more Potassium and 2 times more Water than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread and Canned All Types Kidney Beans have similar amounts of Sodium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Wheat Reduced-calorie Bread has 2.6 times more Energy, 4.9 times more Fat, 6 times more Saturated Fat, 10.4 times more Omega 6, 2.9 times more Carbohydrate, 2 times more Sugars, more Fructose, 2.6 times more Fiber and 2.6 times more Protein than Canned All Types Kidney Beans.
• Both Wheat Reduced-calorie Bread and Canned All Types Kidney Beans have similar amounts of Omega 3 per 7 oz.
• Both Wheat Reduced-calorie Bread as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.