Comparing Nutrients in 100 calories Red Kidney Beans VS Commercial Whole-wheat Bread

Weight per 100 calories

• Red Kidney Beans: 29.7g
• Commercial Whole-wheat Bread: 39.7g

Red Kidney Beans have 1.3 times more energy per 100g than Commercial Whole-wheat Bread. It has high energy density when compared to other foods. Commercially Prepared Whole-wheat Bread having high energy density.

Discover which food has more nutrients per 100 calories - Red Kidney Beans or Commercial Whole-wheat Bread?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Commercial Whole-wheat Bread	20%	12%	68%

Macro Nutrients

	Red Kidney Beans	Commercial Whole-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	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	6.64% 0.11g	3.45% 0.055g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.068g	3.38% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	13% 17g	130g per day for Men 19-50 years
Sugars	0.86% 0.62g	2.38% 1.72g	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	1.2% 0.88g	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	% 0.42g	g per day for Men 19-50 years
Sucrose	NA	% 0.012g	g per day for Men 19-50 years
Fiber	12% 4.5g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	12% 6.7g	8.82% 4.94g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Commercial Whole-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	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	5.1% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.63mg	11% 1.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.63% 0.23mg	5.13% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.06% 0.12mg	6.56% 0.085mg	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	4.17% 16.7μg	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	7.04% 1.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.66μg	2.58% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Calcium	2.46% 24.6mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	10% 0.09mg	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	12.3% 0.98mg	8mg per day for Men 19-50 years
Magnesium	9.75% 41mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	37.5% 0.86mg	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% 84mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	2.96% 101mg	3400mg per day for Men 19-50 years
Selenium	1.73% 0.95μg	18.5% 10μg	55μg per day for Men 19-50 years
Sodium	0.24% 3.56mg	12% 181mg	1500mg per day for Men 19-50 years
Zinc	7.53% 0.83mg	6.4% 0.7mg	11mg per day for Men 19-50 years
Water	0.094% 3.5g	0.42% 15.5g	3700g per day for Men 19-50 years

Red Kidney Beans VS Commercial Whole-wheat Bread Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Red Kidney Beans or Commercial Whole-wheat Bread?

Lets compare vitamin content per 100 calories of Red Kidney Beans vs Commercial Whole-wheat Bread:

• 100 calories of Red Kidney Beans have 1.4 times more Vitamin B6 and 7 times more Vitamin B9 than Commercial Whole-wheat Bread.
• While 100 kcal of Commercially Prepared Whole-wheat Bread contain 2.8 times more Vitamin B3, 16.9 times more Vitamin E and 1.9 times more Vitamin K than Raw Red Kidney Beans.
• Both Red Kidney Beans and Commercial Whole-wheat Bread provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 100 calories.
• 100 calories of Red Kidney Beans have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Red Kidney Beans as well as Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Red Kidney Beans vs Commercial Whole-wheat Bread:

• 100 calories of Red Kidney Beans have 2.3 times more Copper, 2 times more Iron, 1.4 times more Magnesium, 1.4 times more Phosphorus and 4 times more Potassium than Commercial Whole-wheat Bread.
• While 100 kcal of Commercially Prepared Whole-wheat Bread contain 2.6 times more Calcium, 2.6 times more Manganese, 10.7 times more Selenium and 50.7 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Commercial Whole-wheat Bread contain similar levels of Zinc per 100 calories.
• 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 1.9 times more Omega 3, 1.9 times more Fiber and 1.4 times more Protein than Commercial Whole-wheat Bread.
• While 100 kcal of Commercially Prepared Whole-wheat Bread contain 8.5 times more Omega 6 and 2.8 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Commercial Whole-wheat Bread offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Red Kidney Beans provide inadequate amounts of Omega 6