Comparing Nutrients in 100 calories White Gluten-Free Bread made with tapioca starch and brown rice flour VS California Red Kidney Beans

Weight per 100 calories

• White Gluten-Free Bread made with tapioca starch and brown rice flour: 33.6g
• California Red Kidney Beans: 30.3g

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

Which food has more nutrients per 100 calories - White Gluten-Free Bread made with tapioca starch and brown rice flour or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
White Gluten-Free Bread made with tapioca starch and brown rice flour	7%	24%	69%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	White Gluten-Free Bread made with tapioca starch and brown rice flour	California Red Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.77% 2.7g	0.078% 0.076g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.034% 0.011g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	1.6% 0.025g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	0.096% 0.016g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.2% 17g	14% 18g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	NA	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	0.71% 0.52g	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	% 0.56g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.86% 1.85g	20% 7.55g	38g per day for Men 19-50 years
Protein	3.24% 1.8g	13% 7.4g	56g per day for Men 19-50 years

Vitamins

	White Gluten-Free Bread made with tapioca starch and brown rice flour	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.78% 0.045mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.97% 0.091mg	5.1% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.95% 0.47mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.73% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.45% 0.032mg	9.25% 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	1.6% 6.38μg	30% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	1.5% 1.36mg	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	3.6% 0.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gluten-Free Bread made with tapioca starch and brown rice flour	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.98% 19.8mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	1.98% 0.018mg	37% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	2.22% 0.18mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	2% 8.4mg	11.5% 48.5mg	420mg per day for Men 19-50 years
Manganese	6.4% 0.15mg	13% 0.3mg	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	3.36% 23.5mg	17.5% 123mg	700mg per day for Men 19-50 years
Potassium	1.06% 36mg	13.3% 452mg	3400mg per day for Men 19-50 years
Selenium	6.7% 3.7μg	1.76% 0.97μg	55μg per day for Men 19-50 years
Sodium	11.5% 173mg	0.22% 3.33mg	1500mg per day for Men 19-50 years
Zinc	1.56% 0.17mg	7.02% 0.77mg	11mg per day for Men 19-50 years
Water	0.31% 11.3g	0.096% 3.56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of White Gluten-Free Bread made with tapioca starch and brown rice flour vs California Red Kidney Beans:

• White Gluten-Free Bread made with tapioca starch and brown rice flour has 1.4 times more Vitamin B2 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.5 times more Vitamin B1, 1.3 times more Vitamin B3, 3.8 times more Vitamin B6 and 18.7 times more Vitamin B9 than White Gluten-Free Bread made with tapioca starch and brown rice flour.

Comparing minerals per 100 calories for White Gluten-Free Bread made with tapioca starch and brown rice flour vs California Red Kidney Beans:

• White Gluten-Free Bread made with tapioca starch and brown rice flour has 3.8 times more Selenium and 51.8 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3 times more Calcium, 18.7 times more Copper, 15.9 times more Iron, 5.8 times more Magnesium, 2.1 times more Manganese, 5.2 times more Phosphorus, 12.6 times more Potassium and 4.5 times more Zinc than White Gluten-Free Bread made with tapioca starch and brown rice flour.

Comparison of macro-nutrients per 100 calories:

• White Gluten-Free Bread made with tapioca starch and brown rice flour has 35.5 times more Fat, 6.9 times more Omega 3 and 29.3 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.1 times more Fiber and 4.1 times more Protein than White Gluten-Free Bread made with tapioca starch and brown rice flour.
• Both White Gluten-Free Bread made with tapioca starch and brown rice flour and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both White Gluten-Free Bread made with tapioca starch and brown rice flour as well as Raw California Red Kidney Beans have insufficient amounts of Glucose and Sucrose in 100 kcal.