Comparing Nutrients in 100 calories Wheat Reduced-calorie Bread VS California Red Kidney Beans

Weight per 100 calories

• Wheat Reduced-calorie Bread: 46g
• California Red Kidney Beans: 30.3g

Raw California Red Kidney Beans have 1.5 times more energy per unit of mass than Wheat Reduced-calorie Bread, which is high in comparison to other foods. Wheat Reduced-calorie Bread having above average energy density.

Which food has more nutrients per 100 calories - Wheat Reduced-calorie Bread or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Wheat Reduced-calorie Bread	21%	11%	68%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Wheat Reduced-calorie Bread	California Red Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	0.078% 0.076g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.034% 0.011g	32g per day for Men 19-50 years
Omega 3	2.53% 0.041g	1.6% 0.025g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	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	15% 19.6g	14% 18g	130g per day for Men 19-50 years
Sugars	2.36% 1.7g	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	1.03% 0.75g	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	% 0.44g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	13.5% 5.1g	20% 7.55g	38g per day for Men 19-50 years
Protein	11% 6.14g	13% 7.4g	56g per day for Men 19-50 years

Vitamins

	Wheat Reduced-calorie 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	13.4% 0.16mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.96% 0.065mg	5.1% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	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	2.13% 0.028mg	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	10.5% 42μg	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	0.051% 0.046mg	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	0.74% 0.11mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.077% 0.092μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Reduced-calorie Bread	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.5% 75mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	8.76% 0.079mg	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	16.8% 1.34mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	4.7% 20mg	11.5% 48.5mg	420mg per day for Men 19-50 years
Manganese	24.2% 0.56mg	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	9.8% 68.7mg	17.5% 123mg	700mg per day for Men 19-50 years
Potassium	2.03% 69mg	13.3% 452mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	1.76% 0.97μg	55μg per day for Men 19-50 years
Sodium	10% 153mg	0.22% 3.33mg	1500mg per day for Men 19-50 years
Zinc	5.66% 0.62mg	7.02% 0.77mg	11mg per day for Men 19-50 years
Water	0.49% 18.2g	0.096% 3.56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Wheat Reduced-calorie Bread vs California Red Kidney Beans:

• Wheat Reduced-calorie Bread has 2.8 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.4 times more Vitamin B6, 2.8 times more Vitamin B9 and 29.6 times more Vitamin C than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread and Raw California Red Kidney Beans have similar amounts of Vitamin B1 and Vitamin B2 per 100 kcal.
• Both Wheat Reduced-calorie Bread 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 Wheat Reduced-calorie Bread vs California Red Kidney Beans:

• Wheat Reduced-calorie Bread has 1.3 times more Calcium, 1.8 times more Manganese, 14.4 times more Selenium and 45.9 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.2 times more Copper, 2.1 times more Iron, 2.4 times more Magnesium, 1.8 times more Phosphorus and 6.5 times more Potassium than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread and Raw California Red Kidney Beans have similar amounts of Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Wheat Reduced-calorie Bread has 17.8 times more Fat, 35.5 times more Saturated Fat, 1.6 times more Omega 3 and 31 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.5 times more Fiber than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread and Raw California Red Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Wheat Reduced-calorie Bread as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.