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

Weight per 100 calories

• Cracked-wheat Bread: 38.5g
• Red Kidney Beans: 29.7g

Raw Red Kidney Beans have 1.3 times more energy per unit of mass than Cracked-wheat Bread, which is high in comparison to other foods. Cracked-wheat Bread having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cracked-wheat Bread	13%	13%	74%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cracked-wheat Bread	Red Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	0.79% 0.013g	6.64% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	0.4% 0.068g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	14% 18g	130g per day for Men 19-50 years
Sugars	NA	0.86% 0.62g	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	5.57% 2.1g	12% 4.5g	38g per day for Men 19-50 years
Protein	5.98% 3.35g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Cracked-wheat Bread	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.5% 0.14mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.1% 0.092mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.82% 1.4mg	3.9% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	4.63% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9% 0.12mg	9.06% 0.12mg	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	5.87% 23.5μg	29.2% 117μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.32% 0.008μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.5% 1.34mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.42% 0.062mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.4% 1.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracked-wheat Bread	Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.65% 16.5mg	2.46% 24.6mg	1000mg per day for Men 19-50 years
Copper	9.5% 0.085mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.016% 0.65μg	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	13.5% 1.1mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	9.75% 41mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	14.3% 0.33mg	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	8.4% 59mg	17.2% 120mg	700mg per day for Men 19-50 years
Potassium	2% 68mg	12% 403mg	3400mg per day for Men 19-50 years
Selenium	17.7% 9.73μg	1.73% 0.95μg	55μg per day for Men 19-50 years
Sodium	13.8% 207mg	0.24% 3.56mg	1500mg per day for Men 19-50 years
Zinc	4.34% 0.48mg	7.53% 0.83mg	11mg per day for Men 19-50 years
Water	0.37% 13.8g	0.094% 3.5g	3700g per day for Men 19-50 years

Cracked-wheat Bread VS Red Kidney Beans Nutrients Per 100 Kcal

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

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

• 100 calories of Cracked-wheat Bread have 1.4 times more Vitamin B2 and 2.3 times more Vitamin B3 than Red Kidney Beans.
• While 100 kcal of Raw Red Kidney Beans contain 1.3 times more Vitamin B1 and 5 times more Vitamin B9 than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Red Kidney Beans provide similar amounts of Vitamin B5 and Vitamin B6 per 100 calories.
• Both Cracked-wheat Bread as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 calories.

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

• 100 calories of Cracked-wheat Bread have 1.6 times more Manganese, 10.2 times more Selenium and 58.1 times more Sodium than Red Kidney Beans.
• While 100 kcal of Raw Red Kidney Beans contain 1.5 times more Calcium, 2.4 times more Copper, 1.8 times more Iron, 2 times more Magnesium, 2 times more Phosphorus, 5.9 times more Potassium and 1.7 times more Zinc than Cracked-wheat Bread.
• 100 calories of Cracked-wheat Bread lack sufficient amounts of Calcium
• 100 calories of Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Raw Red Kidney Beans contain 8.4 times more Omega 3, 2.1 times more Fiber and 2 times more Protein than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Cracked-wheat Bread provide inadequate amounts of Omega 3
• Both Cracked-wheat Bread as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 100 calories.