Comparing Nutrients in 100 calories California Red Kidney Beans VS Toasted Multi-grain Bread

Weight per 100 calories

• California Red Kidney Beans: 30.3g
• Toasted Multi-grain Bread: 34.7g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 100 calories - California Red Kidney Beans or Toasted Multi-grain Bread?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	California Red Kidney Beans	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.078% 0.076g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0.096% 0.016g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	NA	3.32% 2.4g	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	1.28% 0.93g	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	% 0.64g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	20% 7.55g	7.4% 2.8g	38g per day for Men 19-50 years
Protein	13% 7.4g	9% 5.04g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Toasted Multi-grain 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	7.03% 0.084mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.1% 0.066mg	3.8% 0.049mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	9.54% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.73% 0.24mg	2.53% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.25% 0.12mg	7.64% 0.099mg	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	6.08% 24.3μg	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	0.039% 0.035mg	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	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.43% 0.52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	5.9% 59mg	3.85% 38.5mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	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	35.4% 2.83mg	12% 0.94mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.5mg	7.03% 29.5mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	33.2% 0.76mg	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	12.3% 85.8mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	2.55% 87mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	22.6% 12.4μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.33mg	9.6% 144mg	1500mg per day for Men 19-50 years
Zinc	7.02% 0.77mg	5.84% 0.64mg	11mg per day for Men 19-50 years
Water	0.096% 3.56g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of California Red Kidney Beans vs Toasted Multi-grain Bread:

• Raw California Red Kidney Beans have 1.9 times more Vitamin B1, 1.3 times more Vitamin B2, 1.9 times more Vitamin B5, 1.2 times more Vitamin B6, 4.9 times more Vitamin B9 and 39.3 times more Vitamin C than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 2.4 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for California Red Kidney Beans vs Toasted Multi-grain Bread:

• Raw California Red Kidney Beans have 1.5 times more Calcium, 3.1 times more Copper, 3 times more Iron, 1.6 times more Magnesium, 1.4 times more Phosphorus, 5.2 times more Potassium and 1.2 times more Zinc than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 2.5 times more Manganese, 12.8 times more Selenium and 43.1 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 100 calories:

• Raw California Red Kidney Beans have 2.7 times more Fiber and 1.5 times more Protein than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 21.1 times more Fat, 30.2 times more Saturated Fat, 3 times more Omega 3 and 38.4 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Toasted Multi-grain Bread with Whole-grain have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw California Red Kidney Beans as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.