Comparing Nutrients in 300 calories Red Kidney Beans VS Cracked-wheat Bread

Weight per 300 calories

• Red Kidney Beans: 89g
• Cracked-wheat Bread: 115g

Red Kidney Beans have 1.3 times more energy per 100g than Cracked-wheat Bread. It has high energy density when compared to other foods. Cracked-wheat Bread having high energy density.

Discover which food has more nutrients per 300 calories - Red Kidney Beans or Cracked-wheat Bread?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cracked-wheat Bread	13%	13%	74%

Macro Nutrients

	Red Kidney Beans	Cracked-wheat Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	3.3% 1.06g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	2.38% 0.038g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.6g	44% 57g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	NA	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	35.6% 13.5g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	36% 20g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cracked-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	45% 0.54mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	21.3% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	26.5% 4.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	27% 0.35mg	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	87.7% 351μg	17.6% 70.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.96% 0.023μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.45% 4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.25% 0.19mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.15% 5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cracked-wheat Bread	Recommended Dietary Allowance
Calcium	7.4% 74mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	28.5% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	0.049% 1.96μg	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	74.4% 5.96mg	40.5% 3.24mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	68.8% 1.6mg	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	51.6% 361mg	25.2% 177mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	5.18% 2.85μg	53% 29μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	41.4% 621mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	1.1% 41.3g	3700g per day for Men 19-50 years

Red Kidney Beans VS Cracked-wheat Bread Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Red Kidney Beans or Cracked-wheat Bread?

Lets compare vitamin content per 300 calories of Red Kidney Beans vs Cracked-wheat Bread:

• 300 calories of Red Kidney Beans have 1.3 times more Vitamin B1 and 5 times more Vitamin B9 than Cracked-wheat Bread.
• While 300 kcal of Cracked-wheat Bread contain 1.4 times more Vitamin B2 and 2.3 times more Vitamin B3 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cracked-wheat Bread provide similar amounts of Vitamin B5 and Vitamin B6 per 300 calories.
• Both Raw Red Kidney Beans as well as Cracked-wheat Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Red Kidney Beans vs Cracked-wheat Bread:

• 300 calories of Red Kidney Beans have 1.5 times more Calcium, 2.4 times more Copper, 1.8 times more Iron, 2 times more Magnesium, 2 times more Phosphorus, 5.9 times more Potassium and 1.7 times more Zinc than Cracked-wheat Bread.
• While 300 kcal of Cracked-wheat Bread contain 1.6 times more Manganese, 10.2 times more Selenium and 58.1 times more Sodium than Raw Red Kidney Beans.
• 300 calories of Red Kidney Beans lack sufficient amounts of Selenium
• 300 calories of Cracked-wheat Bread lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Kidney Beans have 8.4 times more Omega 3, 2.1 times more Fiber and 2 times more Protein than Cracked-wheat Bread.
• Both Red Kidney Beans and Cracked-wheat Bread offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cracked-wheat Bread provide inadequate amounts of Omega 3
• Both Raw Red Kidney Beans as well as Cracked-wheat Bread provide inadequate amounts of Omega 6 in 300 calories.