Comparing Nutrients in 100 calories Red Kidney Beans VS Toasted Sprouted Wheat Bread

Weight per 100 calories

• Red Kidney Beans: 29.7g
• Toasted Sprouted Wheat Bread: 48.8g

Red Kidney Beans have 1.6 times more energy per 100g than Toasted Sprouted Wheat Bread. It has high energy density when compared to other foods. Toasted Sprouted Wheat Bread having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Toasted Sprouted Wheat Bread	28%	0%	72%

Macro Nutrients

	Red Kidney Beans	Toasted Sprouted Wheat Bread	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	0% 0g	32g per day for Men 19-50 years
Omega 3	6.64% 0.11g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.068g	0% 0g	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% 18g	130g per day for Men 19-50 years
Sugars	0.86% 0.62g	1.92% 1.4g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	12% 4.5g	7.3% 2.8g	38g per day for Men 19-50 years
Protein	12% 6.7g	12.5% 6.98g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Toasted Sprouted Wheat 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	8.25% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	3.23% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.63mg	7.7% 1.24mg	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	7.88% 0.1mg	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	0% 0μg	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	1.17% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.66μg	0.49% 0.59μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Toasted Sprouted Wheat Bread	Recommended Dietary Allowance
Calcium	2.46% 24.6mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	12.2% 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	12.6% 1mg	8mg per day for Men 19-50 years
Magnesium	9.75% 41mg	8.25% 34.6mg	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	NA	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	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	3.1% 105mg	3400mg per day for Men 19-50 years
Selenium	1.73% 0.95μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	0.24% 3.56mg	16.7% 251mg	1500mg per day for Men 19-50 years
Zinc	7.53% 0.83mg	6.03% 0.66mg	11mg per day for Men 19-50 years
Water	0.094% 3.5g	0.61% 22.7g	3700g per day for Men 19-50 years

Red Kidney Beans VS Toasted Sprouted Wheat Bread Nutrients Per 100 Kcal

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

Lets compare vitamin content per 100 calories of Red Kidney Beans vs Toasted Sprouted Wheat Bread:

• 100 calories of Red Kidney Beans have 1.8 times more Vitamin B1, 1.5 times more Vitamin B2 and more Vitamin B9 than Toasted Sprouted Wheat Bread.
• While 100 kcal of Toasted Sprouted Wheat Bread contain 2 times more Vitamin B3 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Toasted Sprouted Wheat Bread provide similar amounts of Vitamin B6 per 100 calories.
• 100 calories of Toasted Sprouted Wheat Bread have insufficient amounts of Vitamin B9
• Both Raw Red Kidney Beans as well as Toasted Sprouted Wheat Bread 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 Sprouted Wheat Bread:

• 100 calories of Red Kidney Beans have more Calcium, 1.9 times more Copper, 2 times more Iron, 1.3 times more Phosphorus, 3.8 times more Potassium and 1.2 times more Zinc than Toasted Sprouted Wheat Bread.
• While 100 kcal of Toasted Sprouted Wheat Bread contain 16.7 times more Selenium and 70.6 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Toasted Sprouted Wheat Bread contain similar levels of Magnesium per 100 calories.
• 100 calories of Red Kidney Beans lack sufficient amounts of Selenium
• 100 calories of Toasted Sprouted Wheat Bread lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Red Kidney Beans have more Omega 3 and 1.6 times more Fiber than Toasted Sprouted Wheat Bread.
• Both Red Kidney Beans and Toasted Sprouted Wheat Bread offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• 100 calories of Toasted Sprouted Wheat Bread provide inadequate amounts of Omega 3
• Both Raw Red Kidney Beans as well as Toasted Sprouted Wheat Bread provide inadequate amounts of Omega 6 in 100 calories.