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

Weight per 100 calories

• Red Kidney Beans: 29.7g
• Toasted Multi-grain Bread: 34.7g

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

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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	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	0.32% 0.31g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	6.64% 0.11g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.068g	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	0.86% 0.62g	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	12% 4.5g	7.4% 2.8g	38g per day for Men 19-50 years
Protein	12% 6.7g	9% 5.04g	56g per day for Men 19-50 years

Vitamins

	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	15% 0.18mg	7.03% 0.084mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	3.8% 0.049mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.63mg	9.54% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.63% 0.23mg	2.53% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.06% 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	29.2% 117μg	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% 1.34mg	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	0.42% 0.062mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.66μg	0.43% 0.52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	2.46% 24.6mg	3.85% 38.5mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	12% 0.11mg	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	12% 0.94mg	8mg per day for Men 19-50 years
Magnesium	9.75% 41mg	7.03% 29.5mg	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	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	17.2% 120mg	12.3% 85.8mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	2.55% 87mg	3400mg per day for Men 19-50 years
Selenium	1.73% 0.95μg	22.6% 12.4μg	55μg per day for Men 19-50 years
Sodium	0.24% 3.56mg	9.6% 144mg	1500mg per day for Men 19-50 years
Zinc	7.53% 0.83mg	5.84% 0.64mg	11mg per day for Men 19-50 years
Water	0.094% 3.5g	0.3% 11g	3700g per day for Men 19-50 years

Red Kidney Beans VS Toasted Multi-grain Bread Nutrients Per 100 Kcal

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

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

• 100 calories of Red Kidney Beans have 2.1 times more Vitamin B1, 1.3 times more Vitamin B2, 1.8 times more Vitamin B5 and 4.8 times more Vitamin B9 than Toasted Multi-grain Bread.
• While 100 kcal of Toasted Multi-grain Bread with Whole-grain contain 2.4 times more Vitamin B3 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Toasted Multi-grain Bread provide similar amounts of Vitamin B6 per 100 calories.
• Both Raw Red Kidney Beans as well as Toasted Multi-grain Bread with Whole-grain 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 Toasted Multi-grain Bread:

• 100 calories of Red Kidney Beans have 1.9 times more Copper, 2.1 times more Iron, 1.4 times more Magnesium, 1.4 times more Phosphorus, 4.6 times more Potassium and 1.3 times more Zinc than Toasted Multi-grain Bread.
• While 100 kcal of Toasted Multi-grain Bread with Whole-grain contain 1.6 times more Calcium, 2.3 times more Manganese, 13.1 times more Selenium and 40.4 times more Sodium than Raw Red Kidney Beans.
• 100 calories of Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Red Kidney Beans have 1.4 times more Omega 3, 1.6 times more Fiber and 1.3 times more Protein than Toasted Multi-grain Bread.
• While 100 kcal of Toasted Multi-grain Bread with Whole-grain contain 9.3 times more Omega 6 and 3.9 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Toasted Multi-grain Bread offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Red Kidney Beans provide inadequate amounts of Omega 6