Comparing Nutrients in 300 calories California Red Kidney Beans VS Toasted Commercially Prepared Whole-wheat Bread

Weight per 300 calories

• California Red Kidney Beans: 91g
• Toasted Commercially Prepared Whole-wheat Bread: 98g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Toasted Commercially Prepared Whole-wheat Bread?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Toasted Commercially Prepared Whole-wheat Bread	21%	12%	67%

Macro Nutrients

	California Red Kidney Beans	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	4.1% 4g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	2.82% 0.9g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	1.9% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	4.1% 0.7g	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	38.6% 50g	130g per day for Men 19-50 years
Sugars	NA	7.8% 5.66g	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	19.3% 7.35g	38g per day for Men 19-50 years
Protein	39.6% 22g	28.5% 16g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Toasted Commercially Prepared Whole-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	40% 0.48mg	30.7% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	18% 0.23mg	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	12.7% 51μg	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	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.35% 8.82μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Calcium	17.7% 177mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	73% 0.66mg	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	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	108% 2.5mg	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	42.4% 297mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	9.4% 320mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	94% 51.6μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	37% 554mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	0.64% 23.8g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Toasted Commercially Prepared Whole-wheat Bread Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Toasted Commercially Prepared Whole-wheat Bread?

Lets compare vitamin content per 300 calories of California Red Kidney Beans vs Toasted Commercially Prepared Whole-wheat Bread:

• 300 calories of California Red Kidney Beans have 1.3 times more Vitamin B1, 1.6 times more Vitamin B6 and 7 times more Vitamin B9 than Toasted Commercially Prepared Whole-wheat Bread.
• While 300 kcal of Toasted Commercially Prepared Whole-wheat Bread contain 1.4 times more Vitamin B2 and 3 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Toasted Commercially Prepared Whole-wheat Bread provide similar amounts of Vitamin B5 per 300 calories.
• Both Raw California Red Kidney Beans as well as Toasted Commercially Prepared Whole-wheat 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 Toasted Commercially Prepared Whole-wheat Bread:

• 300 calories of California Red Kidney Beans have 1.4 times more Calcium, 1.5 times more Copper, 2.9 times more Iron, 1.5 times more Magnesium, 1.2 times more Phosphorus and 4.2 times more Potassium than Toasted Commercially Prepared Whole-wheat Bread.
• While 300 kcal of Toasted Commercially Prepared Whole-wheat Bread contain 2.7 times more Manganese, 17.7 times more Selenium and 55.4 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Toasted Commercially Prepared Whole-wheat Bread contain similar levels of Zinc per 300 calories.
• 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 3.1 times more Fiber and 1.4 times more Protein than Toasted Commercially Prepared Whole-wheat Bread.
• Both California Red Kidney Beans and Toasted Commercially Prepared Whole-wheat Bread offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Raw California Red Kidney Beans as well as Toasted Commercially Prepared Whole-wheat Bread provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.