Comparing Nutrients in 300 calories Boiled California Red Kidney Beans VS Toasted Sprouted Wheat Bread

Weight per 300 calories

• Boiled California Red Kidney Beans: 242g
• Toasted Sprouted Wheat Bread: 146g

Toasted Sprouted Wheat Bread has 1.7 times more energy per unit of mass than Boiled California Red Kidney Beans, which is above average in comparison to other foods. Boiled California Red Kidney Beans having average energy density.

Discover which food has more nutrients per 300 calories - Boiled California Red Kidney Beans or Toasted Sprouted Wheat Bread?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Toasted Sprouted Wheat Bread	28%	0%	72%

Macro Nutrients

	Boiled California Red Kidney Beans	Toasted Sprouted Wheat Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.22g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0% 0g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.7% 54.2g	41.4% 54g	130g per day for Men 19-50 years
Sugars	NA	5.77% 4.2g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	59.2% 22.5g	22% 8.34g	38g per day for Men 19-50 years
Protein	39.4% 22g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Toasted Sprouted Wheat Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	24.8% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	9.7% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.17% 1.3mg	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	23.6% 0.31mg	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	44.8% 179μg	0% 0μg	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	3.23% 2.9mg	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	NA	3.5% 0.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.46% 1.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Toasted Sprouted Wheat Bread	Recommended Dietary Allowance
Calcium	16% 160mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	36.7% 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	90% 7.2mg	37.7% 3mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	24.7% 104mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	NA	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	47.4% 331mg	40% 281mg	700mg per day for Men 19-50 years
Potassium	30% 1014mg	9.25% 315mg	3400mg per day for Men 19-50 years
Selenium	5.28% 2.9μg	86.7% 47.7μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.68mg	50.2% 754mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	18% 2mg	11mg per day for Men 19-50 years
Water	4.38% 162g	1.84% 68.2g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Toasted Sprouted Wheat Bread Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled California Red Kidney Beans or Toasted Sprouted Wheat Bread?

Lets compare vitamin content per 300 calories of Boiled California Red Kidney Beans vs Toasted Sprouted Wheat Bread:

• 300 calories of Boiled California Red Kidney Beans have more Vitamin B9 than Toasted Sprouted Wheat Bread.
• While 300 kcal of Toasted Sprouted Wheat Bread contain 2.8 times more Vitamin B3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Toasted Sprouted Wheat Bread provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per 300 calories.
• 300 calories of Toasted Sprouted Wheat Bread have insufficient amounts of Vitamin B9
• Both Boiled California Red Kidney Beans as well as Toasted Sprouted Wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled California Red Kidney Beans vs Toasted Sprouted Wheat Bread:

• 300 calories of Boiled California Red Kidney Beans have more Calcium, 2.1 times more Copper, 2.4 times more Iron and 3.2 times more Potassium than Toasted Sprouted Wheat Bread.
• While 300 kcal of Toasted Sprouted Wheat Bread contain 16.4 times more Selenium and 77.9 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Toasted Sprouted Wheat Bread contain similar levels of Magnesium, Phosphorus and Zinc per 300 calories.
• 300 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium
• 300 calories of Toasted Sprouted Wheat Bread lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled California Red Kidney Beans have 2.7 times more Fiber than Toasted Sprouted Wheat Bread.
• Both Boiled California Red Kidney Beans and Toasted Sprouted Wheat Bread offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• Both Boiled California Red Kidney Beans as well as Toasted Sprouted Wheat Bread provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.