Comparing Nutrients in 300 calories California Red Kidney Beans VS Multi-grain Bread

Weight per 300 calories

• California Red Kidney Beans: 91g
• Multi-grain Bread: 113g

California Red Kidney Beans have 1.2 times more energy per 100g than Multi-grain Bread. It has high energy density when compared to other foods. Multi-grain Bread having high energy density.

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Multi-grain Bread?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Multi-grain Bread	20%	14%	66%

Macro Nutrients

	California Red Kidney Beans	Multi-grain Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	4.94% 4.8g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	11% 1.9g	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	37.7% 49g	130g per day for Men 19-50 years
Sugars	NA	9.98% 7.23g	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	3.83% 2.77g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	59.6% 22.6g	22% 8.38g	38g per day for Men 19-50 years
Protein	39.6% 22g	27% 15g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Multi-grain Bread	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	26.3% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	28.6% 4.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	23% 0.3mg	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	21.2% 85μg	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	0.13% 0.11mg	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	2.8% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Multi-grain Bread	Recommended Dietary Allowance
Calcium	17.7% 177mg	11.7% 117mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	35.5% 0.32mg	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	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	21% 88.3mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	100% 2.3mg	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	37% 258mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	7.66% 260mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	67.7% 37.2μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	28.8% 431mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	17.5% 1.92mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	1.13% 42g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Multi-grain Bread Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Multi-grain Bread?

Lets compare vitamin content per 300 calories of California Red Kidney Beans vs Multi-grain Bread:

• 300 calories of California Red Kidney Beans have 1.5 times more Vitamin B1, 1.3 times more Vitamin B2, 1.9 times more Vitamin B5, 1.2 times more Vitamin B6 and 4.2 times more Vitamin B9 than Multi-grain Bread.
• While 300 kcal of Multi-grain Bread contain 2.4 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Multi-grain Bread 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 Multi-grain Bread:

• 300 calories of California Red Kidney Beans have 1.5 times more Calcium, 3.1 times more Copper, 3 times more Iron, 1.6 times more Magnesium, 1.4 times more Phosphorus, 5.2 times more Potassium and 1.2 times more Zinc than Multi-grain Bread.
• While 300 kcal of Multi-grain Bread contain 2.5 times more Manganese, 12.8 times more Selenium and 43.1 times more Sodium than Raw California Red Kidney Beans.
• 300 calories of California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of California Red Kidney Beans have 2.7 times more Fiber and 1.5 times more Protein than Multi-grain Bread.
• While 300 kcal of Multi-grain Bread contain 3 times more Omega 3 and 38.4 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Multi-grain Bread offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6