Comparing Nutrients in 100 grams Canned Kidney Beans VS Commercial Whole-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Commercial Whole-wheat Bread	20%	12%	68%

Macro Nutrients

	Canned Kidney Beans	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Energy	2.9% 84kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	2.26% 0.72g	32g per day for Men 19-50 years
Omega 3	5.13% 0.082g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	8.5% 1.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.5g	33% 42.7g	130g per day for Men 19-50 years
Sugars	2.55% 1.85g	6% 4.34g	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	0% 0g	3.05% 2.2g	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	% 0g	% 1.07g	g per day for Men 19-50 years
Sucrose	% 1.85g	% 0.03g	g per day for Men 19-50 years
Fiber	11.3% 4.3g	15.8% 6g	38g per day for Men 19-50 years
Protein	9.32% 5.2g	22.2% 12.5g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.67% 0.12mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.57% 0.41mg	27.7% 4.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.76% 0.14mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	16.5% 0.22mg	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	9% 36μg	10.5% 42μg	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	1.33% 1.2mg	0% 0mg	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	0.13% 0.02mg	17.7% 2.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	6.5% 7.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Calcium	3.4% 34mg	16% 161mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	25.2% 0.23mg	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	14.6% 1.17mg	31% 2.47mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	7.3% 0.17mg	95% 2.17mg	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	13% 90mg	30.3% 212mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	7.47% 254mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	46.7% 25.7μg	55μg per day for Men 19-50 years
Sodium	19.7% 296mg	30.3% 455mg	1500mg per day for Men 19-50 years
Zinc	4.2% 0.46mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	2.1% 78g	1.05% 39g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Commercial Whole-wheat Bread per 100 g

Compare the macro and micronutrient content in 100 g of Canned Kidney Beans versus 100 g of Commercial Whole-wheat Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Kidney Beans vs Commercial Whole-wheat Bread:

• 100 g of Commercially Prepared Whole-wheat Bread contain 3.4 times more Vitamin B1, 3.3 times more Vitamin B2, 10.8 times more Vitamin B3, 4.7 times more Vitamin B5, 2.9 times more Vitamin B6, 133 times more Vitamin E and 1.9 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Commercial Whole-wheat Bread provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Canned Kidney Beans have insufficient amounts of Vitamin E
• Both Canned All Types Kidney Beans as well as Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Kidney Beans vs Commercial Whole-wheat Bread:

• 100 grams of Canned Kidney Beans have 2 times more Water than Commercial Whole-wheat Bread.
• While 100 g of Commercially Prepared Whole-wheat Bread contain 4.7 times more Calcium, 1.7 times more Copper, 2.1 times more Iron, 2.8 times more Magnesium, 12.9 times more Manganese, 2.4 times more Phosphorus, 28.6 times more Selenium, 1.5 times more Sodium and 3.8 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Commercial Whole-wheat Bread contain similar levels of Potassium per 100 grams.
• 100 grams of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Commercially Prepared Whole-wheat Bread contain 3 times more Energy, 5.8 times more Fat, 5.1 times more Saturated Fat, 1.7 times more Omega 3, 13.6 times more Omega 6, 2.9 times more Carbohydrate, 2.3 times more Sugars, more Fructose, 1.4 times more Fiber and 2.4 times more Protein than Canned All Types Kidney Beans.
• 100 grams of Canned Kidney Beans provide inadequate amounts of Omega 6