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

Weight per 100 calories

• Toasted Multi-grain Bread: 34.7g
• 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 - Toasted Multi-grain Bread or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Toasted Multi-grain Bread	20%	14%	66%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Toasted Multi-grain Bread	California Red Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	0.078% 0.076g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.034% 0.011g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	1.6% 0.025g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	0.096% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	14% 18g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	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	1.28% 0.93g	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	% 0.64g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.4% 2.8g	20% 7.55g	38g per day for Men 19-50 years
Protein	9% 5.04g	13% 7.4g	56g per day for Men 19-50 years

Vitamins

	Toasted Multi-grain Bread	California 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	7.03% 0.084mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.049mg	5.1% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.54% 1.53mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.53% 0.13mg	4.73% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.64% 0.099mg	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	6.08% 24.3μg	30% 119μg	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	0.039% 0.035mg	1.5% 1.36mg	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	0.93% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.43% 0.52μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Multi-grain Bread	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.85% 38.5mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	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	12% 0.94mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	7.03% 29.5mg	11.5% 48.5mg	420mg per day for Men 19-50 years
Manganese	33.2% 0.76mg	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	12.3% 85.8mg	17.5% 123mg	700mg per day for Men 19-50 years
Potassium	2.55% 87mg	13.3% 452mg	3400mg per day for Men 19-50 years
Selenium	22.6% 12.4μg	1.76% 0.97μg	55μg per day for Men 19-50 years
Sodium	9.6% 144mg	0.22% 3.33mg	1500mg per day for Men 19-50 years
Zinc	5.84% 0.64mg	7.02% 0.77mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.096% 3.56g	3700g per day for Men 19-50 years

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

• Toasted Multi-grain Bread with Whole-grain has 2.4 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.9 times more Vitamin B1, 1.3 times more Vitamin B2, 1.9 times more Vitamin B5, 4.9 times more Vitamin B9 and 39.3 times more Vitamin C than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Raw California Red Kidney Beans have similar amounts of Vitamin B6 per 100 kcal.
• Both Toasted Multi-grain Bread with Whole-grain as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Toasted Multi-grain Bread vs California Red Kidney Beans:

• Toasted Multi-grain Bread with Whole-grain has 2.5 times more Manganese, 12.8 times more Selenium and 43.1 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.5 times more Calcium, 3.1 times more Copper, 3 times more Iron, 1.6 times more Magnesium, 1.4 times more Phosphorus and 5.2 times more Potassium than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Raw California Red Kidney Beans have similar amounts of Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Toasted Multi-grain Bread with Whole-grain has 21.1 times more Fat, 30.2 times more Saturated Fat, 3 times more Omega 3 and 38.4 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.7 times more Fiber and 1.5 times more Protein than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Toasted Multi-grain Bread with Whole-grain as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.