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

Macros Ratio

	Protein	Fat	Carbs
Garlic bread, frozen	10%	43%	47%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Garlic bread, frozen	Red Kidney Beans	Recommended Dietary Allowance
Energy	24% 695kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	34% 33g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	32.7% 10.5g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	63% 10.7g	2.66% 0.45g	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	94% 122g	130g per day for Men 19-50 years
Sugars	10% 7.32g	5.75% 4.17g	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	79.4% 30g	38g per day for Men 19-50 years
Protein	29.6% 16.6g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Garlic bread, frozen	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	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.37mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.4% 8.2mg	26% 4.2mg	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	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48.8% 58.5μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic bread, frozen	Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	24% 0.21mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	38% 0.88mg	96% 2.2mg	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% 806mg	700mg per day for Men 19-50 years
Potassium	6% 204mg	79.3% 2697mg	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	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.73mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	1.7% 63g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Garlic bread, frozen VS Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Garlic bread, frozen versus 7 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Garlic bread, frozen have 2 times more Vitamin B3, more Vitamin B12, 5.6 times more Vitamin E and 5.3 times more Vitamin K than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 1.3 times more Vitamin B1, 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 Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin B5 per seven ounces.
• 7 ounces of Garlic bread, frozen have insufficient amounts of Vitamin C
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E
• Both Garlic bread, frozen as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

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

• 7 ounces of Garlic bread, frozen have 5.2 times more Selenium and 45.3 times more Sodium than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 3.1 times more Calcium, 6.5 times more Copper, 2.2 times more Iron, 6 times more Magnesium, 2.5 times more Manganese, 4.7 times more Phosphorus, 13.2 times more Potassium and 3.2 times more Zinc than Garlic bread, frozen.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Garlic bread, frozen have 15.7 times more Fat, 34.3 times more Saturated Fat, 23.6 times more Omega 6 and 1.8 times more Sugars than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 9.4 times more Omega 3, 1.5 times more Carbohydrate, 6.1 times more Fiber and 2.7 times more Protein than Garlic bread, frozen.
• Both Garlic bread, frozen and Red Kidney Beans offer comparable quantities of Energy per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6