Comparing Nutrients in 100 calories California Red Kidney Beans VS Cracked-wheat Bread

Weight per 100 calories

• California Red Kidney Beans: 30.3g
• Cracked-wheat Bread: 38.5g

California Red Kidney Beans have 1.3 times more energy per 100g than Cracked-wheat Bread. It has high energy density when compared to other foods. Cracked-wheat Bread having high energy density.

Discover which food has more nutrients per 100 calories - California Red Kidney Beans or Cracked-wheat Bread?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cracked-wheat Bread	13%	13%	74%

Macro Nutrients

	California Red Kidney Beans	Cracked-wheat Bread	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.078% 0.076g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	0.79% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.096% 0.016g	1.47% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	14.6% 19g	130g per day for Men 19-50 years
Sugars	NA	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	20% 7.55g	5.57% 2.1g	38g per day for Men 19-50 years
Protein	13% 7.4g	5.98% 3.35g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cracked-wheat Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	11.5% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.1% 0.066mg	7.1% 0.092mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	8.82% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.73% 0.24mg	3.94% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.25% 0.12mg	9% 0.12mg	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	30% 119μg	5.87% 23.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.32% 0.008μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.5% 1.36mg	0% 0mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cracked-wheat Bread	Recommended Dietary Allowance
Calcium	5.9% 59mg	1.65% 16.5mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	9.5% 0.085mg	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	35.4% 2.83mg	13.5% 1.1mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.5mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	23% 0.53mg	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	17.5% 123mg	8.4% 59mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	2% 68mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	17.7% 9.73μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.33mg	13.8% 207mg	1500mg per day for Men 19-50 years
Zinc	7.02% 0.77mg	4.34% 0.48mg	11mg per day for Men 19-50 years
Water	0.096% 3.56g	0.37% 13.8g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Cracked-wheat Bread Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - California Red Kidney Beans or Cracked-wheat Bread?

Lets compare vitamin content per 100 calories of California Red Kidney Beans vs Cracked-wheat Bread:

• 100 calories of California Red Kidney Beans have 1.2 times more Vitamin B5 and 5.1 times more Vitamin B9 than Cracked-wheat Bread.
• While 100 kcal of Cracked-wheat Bread contain 1.4 times more Vitamin B2 and 2.3 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cracked-wheat Bread provide similar amounts of Vitamin B1 and Vitamin B6 per 100 calories.
• Both Raw California Red Kidney Beans as well as Cracked-wheat Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 calories.

Comparing minerals per 100 calories for California Red Kidney Beans vs Cracked-wheat Bread:

• 100 calories of California Red Kidney Beans have 3.6 times more Calcium, 3.9 times more Copper, 2.6 times more Iron, 2.4 times more Magnesium, 2.1 times more Phosphorus, 6.6 times more Potassium and 1.6 times more Zinc than Cracked-wheat Bread.
• While 100 kcal of Cracked-wheat Bread contain 1.7 times more Manganese, 10 times more Selenium and 62.1 times more Sodium than Raw California Red Kidney Beans.
• 100 calories of California Red Kidney Beans lack sufficient amounts of Selenium
• 100 calories of Cracked-wheat Bread lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of California Red Kidney Beans have 3.6 times more Fiber and 2.2 times more Protein than Cracked-wheat Bread.
• Both California Red Kidney Beans and Cracked-wheat Bread offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Raw California Red Kidney Beans as well as Cracked-wheat Bread provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.