Comparing Nutrients in 300 calories California Red Kidney Beans VS White Gluten-free Bread made with rice flour, corn starch or tapioca

Weight per 300 calories

• California Red Kidney Beans: 91g
• White Gluten-free Bread made with rice flour, corn starch or tapioca: 121g

California Red Kidney Beans have 1.3 times more energy per 100g than White Gluten-free Bread made with rice flour, corn starch or tapioca. It has high energy density when compared to other foods. White Gluten-free Bread made with rice flour, corn starch, and/or tapioca having above average energy density.

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or White Gluten-free Bread made with rice flour, corn starch or tapioca?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
White Gluten-free Bread made with rice flour, corn starch or tapioca	7%	19%	74%

Macro Nutrients

	California Red Kidney Beans	White Gluten-free Bread made with rice flour, corn starch or tapioca	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	6.53% 6.34g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	3.7% 1.2g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	3.53% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	NA	5.9% 4.27g	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	1.7% 1.22g	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	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	59.6% 22.6g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	39.6% 22g	9.3% 5.2g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	White Gluten-free Bread made with rice flour, corn starch or tapioca	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	38% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	21% 3.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	6.8% 0.088mg	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	89.5% 358μg	11% 43.5μg	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	4.55% 4.1mg	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	4.84% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.3% 0.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	White Gluten-free Bread made with rice flour, corn starch or tapioca	Recommended Dietary Allowance
Calcium	17.7% 177mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	10% 0.091mg	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	106% 8.5mg	39.8% 3.2mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	3.46% 14.5mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	11% 0.25mg	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	52.6% 368mg	8.8% 61.7mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	2.67% 91mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	0.88% 0.48μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	36% 541mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	5.28% 0.58mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	1.4% 52g	3700g per day for Men 19-50 years

California Red Kidney Beans VS White Gluten-free Bread Made With Rice Flour, Corn Starch Or Tapioca Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or White Gluten-free Bread made with rice flour, corn starch or tapioca?

Lets compare vitamin content per 300 calories of California Red Kidney Beans vs White Gluten-free Bread made with rice flour, corn starch or tapioca:

• 300 calories of California Red Kidney Beans have 4.1 times more Vitamin B6 and 8.2 times more Vitamin B9 than White Gluten-free Bread made with rice flour, corn starch or tapioca.
• While 300 kcal of White Gluten-free Bread made with rice flour, corn starch, and/or tapioca contain 3.1 times more Vitamin B2 and 1.8 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and White Gluten-free Bread made with rice flour, corn starch or tapioca provide similar amounts of Vitamin B1 per 300 calories.
• Both Raw California Red Kidney Beans as well as White Gluten-free Bread made with rice flour, corn starch, and/or tapioca have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for California Red Kidney Beans vs White Gluten-free Bread made with rice flour, corn starch or tapioca:

• 300 calories of California Red Kidney Beans have 11 times more Copper, 2.7 times more Iron, 10 times more Magnesium, 3.6 times more Manganese, 6 times more Phosphorus, 14.9 times more Potassium and 4 times more Zinc than White Gluten-free Bread made with rice flour, corn starch or tapioca.
• While 300 kcal of White Gluten-free Bread made with rice flour, corn starch, and/or tapioca contain 54.1 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and White Gluten-free Bread made with rice flour, corn starch or tapioca contain similar levels of Calcium per 300 calories.
• 300 calories of White Gluten-free Bread made with rice flour, corn starch or tapioca lack sufficient amounts of Magnesium, Potassium and Zinc
• Both Raw California Red Kidney Beans as well as White Gluten-free Bread made with rice flour, corn starch, and/or tapioca lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of California Red Kidney Beans have 4.4 times more Fiber and 4.2 times more Protein than White Gluten-free Bread made with rice flour, corn starch or tapioca.
• While 300 kcal of White Gluten-free Bread made with rice flour, corn starch, and/or tapioca contain 27.9 times more Fat than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and White Gluten-free Bread made with rice flour, corn starch or tapioca offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Raw California Red Kidney Beans as well as White Gluten-free Bread made with rice flour, corn starch, and/or tapioca provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.