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

Weight per 300 calories

• Red Kidney Beans: 89g
• Toasted Multi-grain Bread: 104g

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

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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Red Kidney Beans	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	4.94% 4.8g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	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% 54.6g	37.7% 49g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	9.97% 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	3.84% 2.8g	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	35.6% 13.5g	22.2% 8.44g	38g per day for Men 19-50 years
Protein	36% 20g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Toasted 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	45% 0.54mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	28.6% 4.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	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	87.7% 351μg	18.2% 73μg	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	4.45% 4mg	0.12% 0.1mg	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	1.25% 0.19mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.15% 5μg	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	7.4% 74mg	11.6% 116mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	35.5% 0.32mg	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	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	21% 88.5mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	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	51.6% 361mg	36.8% 257mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	7.66% 260mg	3400mg per day for Men 19-50 years
Selenium	5.18% 2.85μg	68% 37.3μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	28.8% 431mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	17.5% 1.93mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.89% 32.8g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Red Kidney Beans have 2.1 times more Vitamin B1, 1.3 times more Vitamin B2, 1.8 times more Vitamin B5 and 4.8 times more Vitamin B9 than Toasted Multi-grain Bread.
• While 300 kcal of Toasted Multi-grain Bread with Whole-grain contain 2.4 times more Vitamin B3 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Toasted Multi-grain Bread provide similar amounts of Vitamin B6 per 300 calories.
• Both Raw Red Kidney Beans as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Red Kidney Beans vs Toasted Multi-grain Bread:

• 300 calories of Red Kidney Beans have 1.9 times more Copper, 2.1 times more Iron, 1.4 times more Magnesium, 1.4 times more Phosphorus, 4.6 times more Potassium and 1.3 times more Zinc than Toasted Multi-grain Bread.
• While 300 kcal of Toasted Multi-grain Bread with Whole-grain contain 1.6 times more Calcium, 2.3 times more Manganese, 13.1 times more Selenium and 40.4 times more Sodium than Raw Red Kidney Beans.
• 300 calories of Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Kidney Beans have 1.4 times more Omega 3, 1.6 times more Fiber and 1.3 times more Protein than Toasted Multi-grain Bread.
• While 300 kcal of Toasted Multi-grain Bread with Whole-grain contain 9.3 times more Omega 6 and 3.9 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Toasted Multi-grain Bread offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Red Kidney Beans provide inadequate amounts of Omega 6