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

Weight per 300 calories

• Red Kidney Beans: 89g
• Commercial Whole-wheat Bread: 119g

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

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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Commercial Whole-wheat Bread	20%	12%	68%

Macro Nutrients

	Red Kidney Beans	Commercial Whole-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	4.3% 4.17g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	2.7% 0.86g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	10.3% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	10% 1.72g	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	39% 51g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	7.13% 5.17g	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	3.63% 2.63g	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	% 1.27g	g per day for Men 19-50 years
Sucrose	NA	% 0.036g	g per day for Men 19-50 years
Fiber	35.6% 13.5g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	36% 20g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Commercial 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	45% 0.54mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	15.4% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	19.7% 0.26mg	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	12.5% 50μg	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% 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	1.25% 0.19mg	21% 3.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.15% 5μg	7.74% 9.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Calcium	7.4% 74mg	19% 192mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	30% 0.27mg	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	36.8% 2.94mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	113% 2.6mg	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	36% 252mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	8.9% 302mg	3400mg per day for Men 19-50 years
Selenium	5.18% 2.85μg	55.6% 30.6μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	36% 542mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	1.26% 46.4g	3700g per day for Men 19-50 years

Red Kidney Beans VS Commercial Whole-wheat Bread Nutrients Per 300 Kcal

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

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

• 300 calories of Red Kidney Beans have 1.4 times more Vitamin B6 and 7 times more Vitamin B9 than Commercial Whole-wheat Bread.
• While 300 kcal of Commercially Prepared Whole-wheat Bread contain 2.8 times more Vitamin B3, 16.9 times more Vitamin E and 1.9 times more Vitamin K than Raw Red Kidney Beans.
• Both Red Kidney Beans and Commercial Whole-wheat Bread provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 300 calories.
• 300 calories of Red Kidney Beans have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Red Kidney Beans as well as 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 Red Kidney Beans vs Commercial Whole-wheat Bread:

• 300 calories of Red Kidney Beans have 2.3 times more Copper, 2 times more Iron, 1.4 times more Magnesium, 1.4 times more Phosphorus and 4 times more Potassium than Commercial Whole-wheat Bread.
• While 300 kcal of Commercially Prepared Whole-wheat Bread contain 2.6 times more Calcium, 2.6 times more Manganese, 10.7 times more Selenium and 50.7 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Commercial Whole-wheat Bread contain similar levels of Zinc per 300 calories.
• 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 1.9 times more Omega 3, 1.9 times more Fiber and 1.4 times more Protein than Commercial Whole-wheat Bread.
• While 300 kcal of Commercially Prepared Whole-wheat Bread contain 8.5 times more Omega 6 and 2.8 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Commercial Whole-wheat Bread offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Red Kidney Beans provide inadequate amounts of Omega 6