Comparing Nutrients in 300 calories Canned Kidney Beans VS Rye Reduced-calorie Bread

Weight per 300 calories

• Canned Kidney Beans: 357g
• Rye Reduced-calorie Bread: 148g

Rye Reduced-calorie Bread has 2.4 times more energy per unit of mass than Canned All Types Kidney Beans, which is above average in comparison to other foods. Canned Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Canned Kidney Beans or Rye Reduced-calorie Bread?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	Canned Kidney Beans	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	4.4% 4.3g	97g per day for Men 19-50 years
Saturated Fat	1.57% 0.5g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	18.3% 0.29g	3.8% 0.061g	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	6.17% 1.05g	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	46% 60g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	4.67% 3.4g	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	46.7% 17.7g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	27.3% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	23.3% 3.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.86% 0.49mg	8.78% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	8.75% 0.11mg	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	21.4% 85.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.46% 0.059μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.76% 4.3mg	0.66% 0.59mg	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	0.48% 0.071mg	2.76% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.6μg	0.74% 0.89μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	12% 121mg	11.2% 112mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	22% 0.2mg	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	57.3% 4.6mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	7.74% 32.5mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	29% 0.67mg	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	16.5% 115mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	4.26% 145mg	3400mg per day for Men 19-50 years
Selenium	5.84% 3.2μg	75% 41.2μg	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	50.5% 758mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	8.87% 0.98mg	11mg per day for Men 19-50 years
Water	7.53% 279g	1.84% 68g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Kidney Beans vs Rye Reduced-calorie Bread:

• Canned All Types Kidney Beans have 2.3 times more Vitamin B6, 1.5 times more Vitamin B9, 7.3 times more Vitamin C and 16.5 times more Vitamin K than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 1.3 times more Vitamin B1, 1.9 times more Vitamin B2 and 2.5 times more Vitamin B3 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Rye Reduced-calorie Bread have similar amounts of Vitamin B5 per 300 kcal.
• Both Canned All Types Kidney Beans as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Canned Kidney Beans vs Rye Reduced-calorie Bread:

• Canned All Types Kidney Beans have 2.5 times more Copper, 3 times more Magnesium, 2.8 times more Phosphorus, 5.8 times more Potassium, 1.4 times more Sodium, 1.7 times more Zinc and 4.1 times more Water than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 12.8 times more Selenium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Rye Reduced-calorie Bread have similar amounts of Calcium, Iron and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned All Types Kidney Beans have 4.8 times more Omega 3, 2 times more Sugars and 1.4 times more Protein than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 2 times more Fat and 2.8 times more Omega 6 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Rye Reduced-calorie Bread have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Canned All Types Kidney Beans as well as Rye Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.