Comparing Nutrients in 100 grams 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	12% 350kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.6g	1.1% 1.06g	97g per day for Men 19-50 years
Saturated Fat	16.5% 5.3g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	2.38% 0.038g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	31.7% 5.4g	1.34% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.7g	47% 61.3g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	2.9% 2.1g	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	0.86% 0.62g	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	% 0.42g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.58% 2.5g	40% 15g	38g per day for Men 19-50 years
Protein	15% 8.36g	40.2% 22.5g	56g per day for Men 19-50 years

Vitamins

	Garlic bread, frozen	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.44% 13μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.5% 0.46mg	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	16.5% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.14mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	30.5% 0.4mg	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	46.5% 186μg	99% 394μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.33% 0.08μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.22% 0.2mg	5% 4.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1.5% 9IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.87% 1.18mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.6% 29.5μg	4.67% 5.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic bread, frozen	Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.7% 27mg	8.3% 83mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	77.7% 0.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.055% 2.2μg	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	38% 3.05mg	83.6% 6.7mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	48.3% 1.1mg	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	12.4% 87mg	58% 406mg	700mg per day for Men 19-50 years
Potassium	3.03% 103mg	40% 1359mg	3400mg per day for Men 19-50 years
Selenium	30% 16.6μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	36.3% 544mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	7.9% 0.87mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	0.86% 31.8g	0.32% 11.8g	3700g per day for Men 19-50 years

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

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

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

• 100 grams 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 100 g 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 100 grams.
• 100 grams of Garlic bread, frozen have insufficient amounts of Vitamin C
• 100 grams 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 100 grams.

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

• 100 grams of Garlic bread, frozen have 5.2 times more Selenium and 45.3 times more Sodium than Red Kidney Beans.
• While 100 g 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 100 grams:

• 100 grams 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 100 g 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 100 grams.
• 100 grams of Red Kidney Beans provide inadequate amounts of Omega 6