Comparing Nutrients in 100 calories California Red Kidney Beans VS Udi's, Gluten Free, Soft & Hearty Whole Grain Bread

Weight per 100 calories

• California Red Kidney Beans: 30.3g
• Udi's, Gluten Free, Soft & Hearty Whole Grain Bread: 32.4g

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

Discover which food has more nutrients per 100 calories - California Red Kidney Beans or Udi's, Gluten Free, Soft & Hearty Whole Grain Bread?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	9%	27%	64%

Macro Nutrients

	California Red Kidney Beans	Udi's, Gluten Free, Soft & Hearty Whole 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	3.1% 3.02g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	17% 0.27g	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	NA	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	12.2% 16g	130g per day for Men 19-50 years
Sugars	NA	4.38% 3.17g	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	0.62% 0.45g	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	% 0.52g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	20% 7.55g	4.17% 1.6g	38g per day for Men 19-50 years
Protein	13% 7.4g	4.2% 2.35g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	4.85% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.1% 0.066mg	7.97% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	2.85% 0.46mg	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	2.24% 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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.5% 1.36mg	NA	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	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Recommended Dietary Allowance
Calcium	5.9% 59mg	1.94% 19.4mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	2.66% 0.024mg	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	3.07% 0.25mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.5mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	7.1% 0.16mg	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	3.56% 25mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	1.17% 40mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	NA	55μg per day for Men 19-50 years
Sodium	0.22% 3.33mg	11% 165mg	1500mg per day for Men 19-50 years
Zinc	7.02% 0.77mg	1.7% 0.19mg	11mg per day for Men 19-50 years
Water	0.096% 3.56g	0.28% 10.5g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Udi's, Gluten Free, Soft & Hearty Whole Grain Bread Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - California Red Kidney Beans or Udi's, Gluten Free, Soft & Hearty Whole Grain Bread?

Lets compare vitamin content per 100 calories of California Red Kidney Beans vs Udi's, Gluten Free, Soft & Hearty Whole Grain Bread:

• 100 calories of California Red Kidney Beans have 2.8 times more Vitamin B1, 1.4 times more Vitamin B3 and 4.1 times more Vitamin B6 than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.
• While 100 kcal of Udi's, Gluten Free, Soft & Hearty Whole Grain Bread contain 1.6 times more Vitamin B2 than Raw California Red Kidney Beans.

Comparing minerals per 100 calories for California Red Kidney Beans vs Udi's, Gluten Free, Soft & Hearty Whole Grain Bread:

• 100 calories of California Red Kidney Beans have 3 times more Calcium, 13.9 times more Copper, 11.5 times more Iron, 4.8 times more Magnesium, 1.9 times more Manganese, 4.9 times more Phosphorus, 11.3 times more Potassium and 4.1 times more Zinc than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.
• While 100 kcal of Udi's, Gluten Free, Soft & Hearty Whole Grain Bread contain 49.5 times more Sodium than Raw California Red Kidney Beans.
• 100 calories of Udi's, Gluten Free, Soft & Hearty Whole Grain Bread lack sufficient amounts of Calcium, Potassium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of California Red Kidney Beans have 4.8 times more Fiber and 3.1 times more Protein than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.
• While 100 kcal of Udi's, Gluten Free, Soft & Hearty Whole Grain Bread contain 39.9 times more Fat, 10.6 times more Omega 3 and 31 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Udi's, Gluten Free, Soft & Hearty Whole Grain Bread offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6