Comparing Nutrients in 100 grams Canned Kidney Beans VS Udi's, Gluten Free, Soft & Delicious White Sandwich Bread

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	7%	24%	69%

Macro Nutrients

	Canned Kidney Beans	Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	Recommended Dietary Allowance
Energy	2.9% 84kcal	10.3% 298kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	8.27% 8g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	5.13% 0.082g	32.5% 0.52g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	8.4% 1.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	11% 14.5g	39.3% 51g	130g per day for Men 19-50 years
Sugars	2.55% 1.85g	15.6% 11.3g	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	2.12% 1.54g	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	% 1.66g	g per day for Men 19-50 years
Sucrose	% 1.85g	% 0g	g per day for Men 19-50 years
Fiber	11.3% 4.3g	14.5% 5.5g	38g per day for Men 19-50 years
Protein	9.32% 5.2g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.67% 0.12mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.57% 0.41mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.76% 0.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	7.3% 0.095mg	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	4.75% 19μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.13% 0.02mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	Recommended Dietary Allowance
Calcium	3.4% 34mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	5.9% 0.053mg	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	6.63% 0.53mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	7.3% 0.17mg	19% 0.44mg	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	10% 70mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	3.15% 107mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	19.7% 296mg	34.3% 515mg	1500mg per day for Men 19-50 years
Zinc	4.2% 0.46mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	2.1% 78g	0.91% 33.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Kidney Beans vs Udi's, Gluten Free, Soft & Delicious White Sandwich Bread:

• Canned All Types Kidney Beans have 1.9 times more Vitamin B9 than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.
• While Udi's, Gluten Free, Soft & Delicious White Sandwich Bread contain 5.3 times more Vitamin B2, 3.4 times more Vitamin B3, 1.3 times more Vitamin B6 and 80.5 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Udi's, Gluten Free, Soft & Delicious White Sandwich Bread have similar amounts of Vitamin B1 per 100 g.

Comparing minerals per 100 grams for Canned Kidney Beans vs Udi's, Gluten Free, Soft & Delicious White Sandwich Bread:

• Canned All Types Kidney Beans have 2.5 times more Copper, 2.2 times more Iron, 1.3 times more Phosphorus, 2.2 times more Potassium and 2.3 times more Water than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.
• While Udi's, Gluten Free, Soft & Delicious White Sandwich Bread contain 1.7 times more Calcium, 2.6 times more Manganese, 12.2 times more Selenium and 1.7 times more Sodium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Udi's, Gluten Free, Soft & Delicious White Sandwich Bread have similar amounts of Magnesium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Udi's, Gluten Free, Soft & Delicious White Sandwich Bread contain 3.5 times more Energy, 13.4 times more Fat, 4.5 times more Saturated Fat, 6.3 times more Omega 3, 13.5 times more Omega 6, 3.5 times more Carbohydrate, 6.1 times more Sugars, more Fructose and 1.3 times more Fiber than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Udi's, Gluten Free, Soft & Delicious White Sandwich Bread have similar amounts of Protein per 100 g.
• Both Canned All Types Kidney Beans as well as Udi's, Gluten Free, Soft & Delicious White Sandwich Bread have insufficient amounts of Glucose and Sucrose in 100 g.