Comparing Nutrients in 100 calories California Red Kidney Beans VS White Gluten-free Bread made with rice flour, corn starch or tapioca

Weight per 100 calories

• California Red Kidney Beans: 30.3g
• White Gluten-free Bread made with rice flour, corn starch or tapioca: 40.3g

California Red Kidney Beans have 1.3 times more energy per 100g than White Gluten-free Bread made with rice flour, corn starch or tapioca. It has high energy density when compared to other foods. White Gluten-free Bread made with rice flour, corn starch, and/or tapioca having above average energy density.

Discover which food has more nutrients per 100 calories - California Red Kidney Beans or White Gluten-free Bread made with rice flour, corn starch or tapioca?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
White Gluten-free Bread made with rice flour, corn starch or tapioca	7%	19%	74%

Macro Nutrients

	California Red Kidney Beans	White Gluten-free Bread made with rice flour, corn starch or tapioca	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.078% 0.076g	2.18% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	0.38% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.096% 0.016g	1.18% 0.2g	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% 18.5g	130g per day for Men 19-50 years
Sugars	NA	1.96% 1.42g	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	0.56% 0.41g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	20% 7.55g	4.56% 1.73g	38g per day for Men 19-50 years
Protein	13% 7.4g	3.1% 1.74g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	White Gluten-free Bread made with rice flour, corn starch or tapioca	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	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.1% 0.066mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.73% 0.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.25% 0.12mg	2.26% 0.029mg	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	3.63% 14.5μg	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	1.5% 1.36mg	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	NA	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.1% 0.12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	White Gluten-free Bread made with rice flour, corn starch or tapioca	Recommended Dietary Allowance
Calcium	5.9% 59mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	3.36% 0.03mg	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	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.5mg	1.15% 4.84mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	3.7% 0.085mg	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	2.94% 20.6mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	0.89% 30.2mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	0.29% 0.16μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.33mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	7.02% 0.77mg	1.76% 0.19mg	11mg per day for Men 19-50 years
Water	0.096% 3.56g	0.47% 17.3g	3700g per day for Men 19-50 years

California Red Kidney Beans VS White Gluten-free Bread Made With Rice Flour, Corn Starch Or Tapioca Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - California Red Kidney Beans or White Gluten-free Bread made with rice flour, corn starch or tapioca?

Lets compare vitamin content per 100 calories of California Red Kidney Beans vs White Gluten-free Bread made with rice flour, corn starch or tapioca:

• 100 calories of California Red Kidney Beans have 4.1 times more Vitamin B6 and 8.2 times more Vitamin B9 than White Gluten-free Bread made with rice flour, corn starch or tapioca.
• While 100 kcal of White Gluten-free Bread made with rice flour, corn starch, and/or tapioca contain 3.1 times more Vitamin B2 and 1.8 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and White Gluten-free Bread made with rice flour, corn starch or tapioca provide similar amounts of Vitamin B1 per 100 calories.
• Both Raw California Red Kidney Beans as well as White Gluten-free Bread made with rice flour, corn starch, and/or tapioca have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for California Red Kidney Beans vs White Gluten-free Bread made with rice flour, corn starch or tapioca:

• 100 calories of California Red Kidney Beans have 11 times more Copper, 2.7 times more Iron, 10 times more Magnesium, 3.6 times more Manganese, 6 times more Phosphorus, 14.9 times more Potassium and 4 times more Zinc than White Gluten-free Bread made with rice flour, corn starch or tapioca.
• While 100 kcal of White Gluten-free Bread made with rice flour, corn starch, and/or tapioca contain 54.1 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and White Gluten-free Bread made with rice flour, corn starch or tapioca contain similar levels of Calcium per 100 calories.
• 100 calories of White Gluten-free Bread made with rice flour, corn starch or tapioca lack sufficient amounts of Magnesium, Potassium and Zinc
• Both Raw California Red Kidney Beans as well as White Gluten-free Bread made with rice flour, corn starch, and/or tapioca lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of California Red Kidney Beans have 4.4 times more Fiber and 4.2 times more Protein than White Gluten-free Bread made with rice flour, corn starch or tapioca.
• While 100 kcal of White Gluten-free Bread made with rice flour, corn starch, and/or tapioca contain 27.9 times more Fat than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and White Gluten-free Bread made with rice flour, corn starch or tapioca offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Raw California Red Kidney Beans as well as White Gluten-free Bread made with rice flour, corn starch, and/or tapioca provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.