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

Weight per 100 calories

• Red Kidney Beans: 29.7g
• White Gluten-free Bread made with rice flour, corn starch or tapioca: 40.3g

Red Kidney Beans have 1.4 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 - Red Kidney Beans or White Gluten-free Bread made with rice flour, corn starch or tapioca?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
White Gluten-free Bread made with rice flour, corn starch or tapioca	7%	19%	74%

Macro Nutrients

	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	0.32% 0.31g	2.18% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	6.64% 0.11g	0.38% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.068g	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	0.86% 0.62g	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	12% 4.5g	4.56% 1.73g	38g per day for Men 19-50 years
Protein	12% 6.7g	3.1% 1.74g	56g per day for Men 19-50 years

Vitamins

	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	15% 0.18mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.63mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.63% 0.23mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.06% 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	29.2% 117μg	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% 1.34mg	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	0.42% 0.062mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.66μg	0.1% 0.12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	White Gluten-free Bread made with rice flour, corn starch or tapioca	Recommended Dietary Allowance
Calcium	2.46% 24.6mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	3.36% 0.03mg	0.9mg per day for Men 19-50 years
Fluoride	0.016% 0.65μg	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	25% 2mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	9.75% 41mg	1.15% 4.84mg	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	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	17.2% 120mg	2.94% 20.6mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	0.89% 30.2mg	3400mg per day for Men 19-50 years
Selenium	1.73% 0.95μg	0.29% 0.16μg	55μg per day for Men 19-50 years
Sodium	0.24% 3.56mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	7.53% 0.83mg	1.76% 0.19mg	11mg per day for Men 19-50 years
Water	0.094% 3.5g	0.47% 17.3g	3700g per day for Men 19-50 years

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 - Red Kidney Beans or White Gluten-free Bread made with rice flour, corn starch or tapioca?

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

• 100 calories of Red Kidney Beans have 4 times more Vitamin B6 and 8.1 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 3.2 times more Vitamin B2 and 1.8 times more Vitamin B3 than Raw Red Kidney Beans.
• Both 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 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, Vitamin D, Vitamin E and Vitamin K in 100 calories.

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

• 100 calories of Red Kidney Beans have 6.9 times more Copper, 1.9 times more Iron, 8.5 times more Magnesium, 3.9 times more Manganese, 5.9 times more Phosphorus, 13.3 times more Potassium and 4.3 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 2.3 times more Calcium and 50.6 times more Sodium than Raw Red Kidney Beans.
• 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 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 Red Kidney Beans have 17.6 times more Omega 3, 2.6 times more Fiber and 3.8 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 6.7 times more Fat than Raw Red Kidney Beans.
• Both 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.
• 100 calories of White Gluten-free Bread made with rice flour, corn starch or tapioca provide inadequate amounts of Omega 3
• Both Raw Red Kidney Beans as well as White Gluten-free Bread made with rice flour, corn starch, and/or tapioca provide inadequate amounts of Omega 6 in 100 calories.