Comparing Nutrients in 100 calories California Red Kidney Beans VS Wheat Reduced-calorie Bread

Weight per 100 calories

• California Red Kidney Beans: 30.3g
• Wheat Reduced-calorie Bread: 46g

California Red Kidney Beans have 1.5 times more energy per 100g than Wheat Reduced-calorie Bread. It has high energy density when compared to other foods. Wheat Reduced-calorie Bread having above average energy density.

Which food has more nutrients per 100 calories - California Red Kidney Beans or Wheat Reduced-calorie Bread?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Wheat Reduced-calorie Bread	21%	11%	68%

Macro Nutrients

	California Red Kidney Beans	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.078% 0.076g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	2.53% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.096% 0.016g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	15% 19.6g	130g per day for Men 19-50 years
Sugars	NA	2.36% 1.7g	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	1.03% 0.75g	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	% 0.44g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	20% 7.55g	13.5% 5.1g	38g per day for Men 19-50 years
Protein	13% 7.4g	11% 6.14g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Wheat Reduced-calorie 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	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.1% 0.066mg	4.96% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	11% 1.74mg	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	2.13% 0.028mg	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	10.5% 42μg	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	0.051% 0.046mg	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	0.74% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.077% 0.092μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	5.9% 59mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	8.76% 0.079mg	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	16.8% 1.34mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.5mg	4.7% 20mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	24.2% 0.56mg	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	9.8% 68.7mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	2.03% 69mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.33mg	10% 153mg	1500mg per day for Men 19-50 years
Zinc	7.02% 0.77mg	5.66% 0.62mg	11mg per day for Men 19-50 years
Water	0.096% 3.56g	0.49% 18.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of California Red Kidney Beans vs Wheat Reduced-calorie Bread:

• Raw California Red Kidney Beans have 4.4 times more Vitamin B6, 2.8 times more Vitamin B9 and 29.6 times more Vitamin C than Wheat Reduced-calorie Bread.
• While Wheat Reduced-calorie Bread contains 2.8 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Wheat Reduced-calorie Bread have similar amounts of Vitamin B1 and Vitamin B2 per 100 kcal.
• Both Raw California Red Kidney Beans as well as Wheat Reduced-calorie Bread 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 Wheat Reduced-calorie Bread:

• Raw California Red Kidney Beans have 4.2 times more Copper, 2.1 times more Iron, 2.4 times more Magnesium, 1.8 times more Phosphorus, 6.5 times more Potassium and 1.2 times more Zinc than Wheat Reduced-calorie Bread.
• While Wheat Reduced-calorie Bread contains 1.3 times more Calcium, 1.8 times more Manganese, 14.4 times more Selenium and 45.9 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 100 calories:

• Raw California Red Kidney Beans have 1.5 times more Fiber and 1.2 times more Protein than Wheat Reduced-calorie Bread.
• While Wheat Reduced-calorie Bread contains 17.8 times more Fat, 35.5 times more Saturated Fat, 1.6 times more Omega 3 and 31 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Wheat Reduced-calorie Bread have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw California Red Kidney Beans as well as Wheat Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.