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

Weight per 300 calories

• California Red Kidney Beans: 91g
• Rye Reduced-calorie Bread: 148g

California Red Kidney Beans have 1.6 times more energy per 100g than Rye Reduced-calorie Bread. It has high energy density when compared to other foods. Rye Reduced-calorie Bread having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	California Red 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	0.23% 0.23g	4.4% 4.3g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	3.8% 0.061g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	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	42% 54.4g	46% 60g	130g per day for Men 19-50 years
Sugars	NA	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	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	59.6% 22.6g	46.7% 17.7g	38g per day for Men 19-50 years
Protein	39.6% 22g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Rye Reduced-calorie 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	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	27.3% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	23.3% 3.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	8.78% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	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	89.5% 358μg	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	4.55% 4.1mg	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	NA	2.76% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.74% 0.89μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	17.7% 177mg	11.2% 112mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	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	106% 8.5mg	57.3% 4.6mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	7.74% 32.5mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	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	52.6% 368mg	16.5% 115mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	4.26% 145mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	75% 41.2μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	50.5% 758mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	8.87% 0.98mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	1.84% 68g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 1.6 times more Vitamin B5, 3.2 times more Vitamin B6, 4.2 times more Vitamin B9 and 6.9 times more Vitamin C than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 1.8 times more Vitamin B2 and 2 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Rye Reduced-calorie Bread have similar amounts of Vitamin B1 per 300 kcal.
• Both Raw California Red Kidney Beans as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

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

• Raw California Red Kidney Beans have 1.6 times more Calcium, 5.1 times more Copper, 1.9 times more Iron, 4.5 times more Magnesium, 1.4 times more Manganese, 3.2 times more Phosphorus, 9.4 times more Potassium and 2.4 times more Zinc than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 14.2 times more Selenium and 75.8 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 300 calories:

• Raw California Red Kidney Beans have 1.3 times more Omega 3, 1.3 times more Fiber and 1.6 times more Protein than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 18.9 times more Fat and 21.4 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Rye Reduced-calorie Bread have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw California Red Kidney Beans as well as Rye Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.