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

Macros Ratio

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

Macro Nutrients

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Canned Kidney Beans	Recommended Dietary Allowance
Energy	16.4% 476kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	9.14% 8.87g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	6.06% 1.94g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	5.8% 0.98g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.4% 92g	22% 28.8g	130g per day for Men 19-50 years
Sugars	9.14% 6.63g	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	2.16% 1.57g	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	% 2g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.67g	g per day for Men 19-50 years
Fiber	26.6% 10g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	13.5% 7.56g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84.3% 1mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.4% 6.8mg	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	5.65% 0.073mg	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	7.44% 29.8μg	18% 71.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	2.65% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	31.6% 316mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	78.6% 6.3mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	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	15.6% 109mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	3.85% 131mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	58.3% 875mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	8.48% 0.93mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	2.35% 87g	4.2% 155g	3700g per day for Men 19-50 years

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

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 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.
• While Canned All Types Kidney Beans contain 2 times more Vitamin B6 and 2.4 times more Vitamin B9 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.

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

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 4.7 times more Calcium, 2.7 times more Iron and 1.5 times more Sodium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.6 times more Copper, 2.5 times more Magnesium, 1.6 times more Phosphorus, 3.6 times more Potassium, 2.3 times more Selenium and 1.8 times more Water than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread and Canned All Types Kidney Beans have similar amounts of Manganese and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 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, 1.8 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 5.5 times more Omega 3 and 1.4 times more Protein than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread and Canned All Types Kidney Beans have similar amounts of Fiber per 7 oz.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread as well as Canned All Types Kidney Beans have insufficient amounts of Glucose and Sucrose in 7 oz.