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

Macros Ratio

	Protein	Fat	Carbs
Garlic bread, frozen	10%	43%	47%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Garlic bread, frozen	California Red Kidney Beans	Recommended Dietary Allowance
Energy	24% 695kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	34% 33g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	32.7% 10.5g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	63% 10.7g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.7% 82.8g	91% 119g	130g per day for Men 19-50 years
Sugars	10% 7.32g	NA	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	1.7% 1.23g	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	% 0.83g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	130% 49.4g	38g per day for Men 19-50 years
Protein	29.6% 16.6g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Garlic bread, frozen	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.4% 0.92mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.37mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.4% 8.2mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.16mg	60.6% 0.79mg	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	92% 369μg	195% 782μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.6% 0.16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	9.92% 8.93mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	2.98% 18IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.6% 2.34mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48.8% 58.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic bread, frozen	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	24% 0.21mg	243% 2.2mg	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	75.7% 6.05mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	38% 0.88mg	86.3% 2mg	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	24.7% 173mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	6% 204mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	60% 33μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	72% 1080mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.73mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	1.7% 63g	0.63% 23.3g	3700g per day for Men 19-50 years

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

• Garlic bread, frozen has more Vitamin A, 2 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.8 times more Vitamin B6, 2.1 times more Vitamin B9 and 22.5 times more Vitamin C than Garlic bread, frozen.
• Both Garlic bread, frozen and Raw California Red Kidney Beans have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 7 oz.

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

• Garlic bread, frozen has 5.2 times more Selenium and 49.5 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 7.2 times more Calcium, 10.2 times more Copper, 3.1 times more Iron, 7 times more Magnesium, 2.3 times more Manganese, 4.7 times more Phosphorus, 14.5 times more Potassium and 2.9 times more Zinc than Garlic bread, frozen.

Comparison of macro-nutrients per 7 ounces:

• Garlic bread, frozen has 66.4 times more Fat, 146.7 times more Saturated Fat and 99.7 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.2 times more Omega 3, 1.4 times more Carbohydrate, 10 times more Fiber and 2.9 times more Protein than Garlic bread, frozen.
• Both Garlic bread, frozen and Raw California Red Kidney Beans have similar amounts of Energy per 7 oz.
• Both Garlic bread, frozen as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.