Comparing Nutrients in 300 calories Canned Kidney Beans VS Potato Bread

Weight per 300 calories

• Canned Kidney Beans: 357g
• Potato Bread: 113g

Potato Bread has 3.2 times more energy per unit of mass than Canned All Types Kidney Beans, which is high in comparison to other foods. Canned Kidney Beans having average energy density.

Discover which food has more nutrients per 300 calories - Canned Kidney Beans or Potato Bread?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Potato Bread	19%	11%	70%

Macro Nutrients

	Canned Kidney Beans	Potato Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	3.64% 3.53g	97g per day for Men 19-50 years
Saturated Fat	1.57% 0.5g	0% 0g	32g per day for Men 19-50 years
Omega 3	18.3% 0.29g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 51.8g	41% 53g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	14.6% 10.6g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 6.6g	NA	g per day for Men 19-50 years
Fiber	40.4% 15.4g	18.7% 7.1g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Potato Bread	Recommended Dietary Allowance
Vitamin A	NA	3% 27μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	9.2% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.86% 0.49mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	20% 0.26mg	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	32% 129μg	35.5% 142μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.05% 0.17μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.76% 4.3mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.38% 2.26IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.48% 0.071mg	3.53% 0.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.6μg	6.4% 7.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Potato Bread	Recommended Dietary Allowance
Calcium	12% 121mg	21.2% 212mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	11.8% 0.11mg	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	52.2% 4.18mg	31.7% 2.54mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	7.5% 31.6mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	12.4% 0.29mg	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	46% 321mg	59.5% 416mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	24% 810mg	3400mg per day for Men 19-50 years
Selenium	5.84% 3.2μg	19.5% 10.7μg	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	28% 423mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	14.8% 1.62mg	11mg per day for Men 19-50 years
Water	7.53% 279g	1.02% 38g	3700g per day for Men 19-50 years

Canned Kidney Beans VS Potato Bread Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Kidney Beans or Potato Bread?

Lets compare vitamin content per 300 calories of Canned Kidney Beans vs Potato Bread:

• 300 calories of Canned Kidney Beans have 2 times more Vitamin B1, 1.5 times more Vitamin B2 and 1.9 times more Vitamin K than Potato Bread.
• While 300 kcal of Potato Bread contain 1.9 times more Vitamin B5 and more Vitamin B12 than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Potato Bread provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per 300 calories.
• 300 calories of Canned Kidney Beans have insufficient amounts of Vitamin B12
• Both Canned All Types Kidney Beans as well as Potato Bread have insufficient amounts of Vitamin C, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Canned Kidney Beans vs Potato Bread:

• 300 calories of Canned Kidney Beans have 4.5 times more Copper, 1.6 times more Iron, 3.1 times more Magnesium, 2.1 times more Manganese, 2.5 times more Sodium and 7.4 times more Water than Potato Bread.
• While 300 kcal of Potato Bread contain 1.7 times more Calcium, 1.3 times more Phosphorus and 3.3 times more Selenium than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Potato Bread contain similar levels of Potassium and Zinc per 300 calories.
• 300 calories of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Kidney Beans have more Omega 3, 2.2 times more Fiber and 1.3 times more Protein than Potato Bread.
• While 300 kcal of Potato Bread contain 1.6 times more Sugars than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Potato Bread offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Potato Bread provide inadequate amounts of Omega 3
• Both Canned All Types Kidney Beans as well as Potato Bread provide inadequate amounts of Omega 6 in 300 calories.