Comparing Nutrients in 100 grams California Red Kidney Beans VS Garlic bread, frozen

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Garlic bread, frozen	Recommended Dietary Allowance
Energy	11.4% 330kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	17% 16.6g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	16.5% 5.3g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	2.38% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	31.7% 5.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.8g	32% 41.7g	130g per day for Men 19-50 years
Sugars	NA	5.1% 3.7g	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	NA	0.86% 0.62g	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	NA	% 0.42g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	65.5% 25g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	15% 8.36g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Garlic bread, frozen	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.44% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	38.5% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	26% 4.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	13.2% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	6.4% 0.083mg	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	99% 394μg	46.5% 186μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.33% 0.08μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5% 4.5mg	0.22% 0.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1.5% 9IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	7.87% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	24.6% 29.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Garlic bread, frozen	Recommended Dietary Allowance
Calcium	19.5% 195mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	12% 0.11mg	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	117% 9.35mg	38% 3.05mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	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	58% 405mg	12.4% 87mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	3.03% 103mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	30% 16.6μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	36.3% 544mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	7.9% 0.87mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.86% 31.8g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Garlic bread, frozen per 100 g

Compare the macro and micronutrient content in 100 g of California Red Kidney Beans versus 100 g of Garlic bread, frozen to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of California Red Kidney Beans vs Garlic bread, frozen:

• 100 grams of California Red Kidney Beans have 4.8 times more Vitamin B6, 2.1 times more Vitamin B9 and 22.5 times more Vitamin C than Garlic bread, frozen.
• While 100 g of Garlic bread, frozen contain 2 times more Vitamin B3 and more Vitamin B12 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Garlic bread, frozen provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 100 grams.
• 100 grams of California Red Kidney Beans have insufficient amounts of Vitamin B12
• 100 grams of Garlic bread, frozen have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Garlic bread, frozen have insufficient amounts of Vitamin A and Vitamin D in 100 grams.

Comparing minerals per 100 grams for California Red Kidney Beans vs Garlic bread, frozen:

• 100 grams of California Red Kidney Beans have 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.
• While 100 g of Garlic bread, frozen contain 5.2 times more Selenium and 49.5 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 100 grams:

• 100 grams of California Red Kidney Beans have 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.
• While 100 g of Garlic bread, frozen contain 66.4 times more Fat, 146.7 times more Saturated Fat and 99.7 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Garlic bread, frozen offer comparable quantities of Energy per 100 grams.
• 100 grams of California Red Kidney Beans provide inadequate amounts of Omega 6