Comparing Nutrients in 300 calories Canned Kidney Beans VS Bread, white, commercially prepared, toasted

Weight per 300 calories

• Canned Kidney Beans: 357g
• Bread, white, commercially prepared, toasted: 103g

Bread, white, commercially prepared, toasted has 3.5 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 Bread, white, commercially prepared, toasted?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Bread, white, commercially prepared, toasted	12%	12%	76%

Macro Nutrients

	Canned Kidney Beans	Bread, white, commercially prepared, toasted	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	4.27% 4.14g	97g per day for Men 19-50 years
Saturated Fat	1.57% 0.5g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	18.3% 0.29g	14.2% 0.23g	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	11.4% 1.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.36% 1.03mg	290mg per day for Men 19-50 years
Carbohydrate	40% 51.8g	43.4% 56.4g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	8.85% 6.4g	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	7.9% 3g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Bread, white, commercially prepared, toasted	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	35.8% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	25.4% 4.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.86% 0.49mg	5.75% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	5% 0.065mg	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	27% 108μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.86% 0.021μg	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% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.48% 0.071mg	1.66% 0.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.6μg	2.93% 3.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Bread, white, commercially prepared, toasted	Recommended Dietary Allowance
Calcium	12% 121mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	16% 0.14mg	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	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	19% 0.44mg	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	15.2% 107mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	4% 136mg	3400mg per day for Men 19-50 years
Selenium	5.84% 3.2μg	58.3% 32μg	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	37% 556mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	6.4% 0.7mg	11mg per day for Men 19-50 years
Water	7.53% 279g	0.85% 31.4g	3700g per day for Men 19-50 years

Canned Kidney Beans VS Bread, White, Commercially Prepared, Toasted Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Kidney Beans or Bread, white, commercially prepared, toasted?

Lets compare vitamin content per 300 calories of Canned Kidney Beans vs Bread, white, commercially prepared, toasted:

• 300 calories of Canned Kidney Beans have 1.7 times more Vitamin B5, 4.1 times more Vitamin B6 and 4.2 times more Vitamin K than Bread, white, commercially prepared, toasted.
• While 300 kcal of Bread, white, commercially prepared, toasted contain 1.9 times more Vitamin B2 and 2.8 times more Vitamin B3 than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Bread, white, commercially prepared, toasted provide similar amounts of Vitamin B1 and Vitamin B9 per 300 calories.
• 300 calories of Bread, white, commercially prepared, toasted have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin K
• Both Canned All Types Kidney Beans as well as Bread, white, commercially prepared, toasted have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Canned Kidney Beans vs Bread, white, commercially prepared, toasted:

• 300 calories of Canned Kidney Beans have 3.4 times more Copper, 1.2 times more Iron, 3.6 times more Magnesium, 1.4 times more Manganese, 3 times more Phosphorus, 6.2 times more Potassium, 1.9 times more Sodium, 2.3 times more Zinc and 8.9 times more Water than Bread, white, commercially prepared, toasted.
• While 300 kcal of Bread, white, commercially prepared, toasted contain 10 times more Selenium than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Bread, white, commercially prepared, toasted contain similar levels of Calcium per 300 calories.
• 300 calories of Canned Kidney Beans lack sufficient amounts of Selenium
• 300 calories of Bread, white, commercially prepared, toasted lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Kidney Beans have 1.3 times more Omega 3, 5.1 times more Fiber and 2 times more Protein than Bread, white, commercially prepared, toasted.
• While 300 kcal of Bread, white, commercially prepared, toasted contain 5.1 times more Omega 6 than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Bread, white, commercially prepared, toasted offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.
• 300 calories of Canned Kidney Beans provide inadequate amounts of Omega 6