Comparing Nutrients in 300 calories Red Kidney Beans VS Udi's, Gluten Free, Soft & Delicious White Sandwich Bread

Weight per 300 calories

• Red Kidney Beans: 89g
• Udi's, Gluten Free, Soft & Delicious White Sandwich Bread: 101g

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 Udi's, Gluten Free, Soft & Delicious White Sandwich Bread?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	7%	24%	69%

Macro Nutrients

	Red Kidney Beans	Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	8.32% 8.07g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	1.98% 0.63g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	32.7% 0.52g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	8.45% 1.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	42% 54.6g	39.6% 51.5g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	15.7% 11.4g	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	2.14% 1.55g	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	% 1.67g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	35.6% 13.5g	14.6% 5.54g	38g per day for Men 19-50 years
Protein	36% 20g	9.7% 5.44g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	8.84% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	7.36% 0.096mg	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	4.8% 19μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.45% 4mg	NA	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	11% 1.62mg	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	Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	Recommended Dietary Allowance
Calcium	7.4% 74mg	5.94% 59.4mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	5.93% 0.053mg	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	6.67% 0.53mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	6% 25mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	19.2% 0.44mg	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	10% 70.5mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	3.17% 108mg	3400mg per day for Men 19-50 years
Selenium	5.18% 2.85μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	34.6% 518mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	4.67% 0.51mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.92% 34g	3700g per day for Men 19-50 years

Red Kidney Beans VS Udi's, Gluten Free, Soft & Delicious White Sandwich Bread Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Red Kidney Beans or Udi's, Gluten Free, Soft & Delicious White Sandwich Bread?

Lets compare vitamin content per 300 calories of Red Kidney Beans vs Udi's, Gluten Free, Soft & Delicious White Sandwich Bread:

• 300 calories of Red Kidney Beans have 4 times more Vitamin B1, 1.3 times more Vitamin B3, 3.7 times more Vitamin B6 and 18.3 times more Vitamin B9 than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.
• While 300 kcal of Udi's, Gluten Free, Soft & Delicious White Sandwich Bread contain 1.4 times more Vitamin B2 and 8.7 times more Vitamin E than Raw Red Kidney Beans.
• 300 calories of Red Kidney Beans have insufficient amounts of Vitamin E
• 300 calories of Udi's, Gluten Free, Soft & Delicious White Sandwich Bread have insufficient amounts of Vitamin B9

Comparing minerals per 300 calories for Red Kidney Beans vs Udi's, Gluten Free, Soft & Delicious White Sandwich Bread:

• 300 calories of Red Kidney Beans have 1.2 times more Calcium, 11.7 times more Copper, 11.2 times more Iron, 4.9 times more Magnesium, 2.2 times more Manganese, 5.1 times more Phosphorus, 11.2 times more Potassium and 4.8 times more Zinc than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.
• While 300 kcal of Udi's, Gluten Free, Soft & Delicious White Sandwich Bread contain 3.9 times more Selenium and 48.5 times more Sodium than Raw Red Kidney Beans.
• 300 calories of Red Kidney Beans lack sufficient amounts of Selenium
• 300 calories of Udi's, Gluten Free, Soft & Delicious White Sandwich Bread lack sufficient amounts of Calcium, Copper, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Kidney Beans have 2.4 times more Fiber and 3.7 times more Protein than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.
• While 300 kcal of Udi's, Gluten Free, Soft & Delicious White Sandwich Bread contain 8.6 times more Fat, 1.6 times more Omega 3, 7.1 times more Omega 6 and 6.1 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Udi's, Gluten Free, Soft & Delicious White Sandwich Bread offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Red Kidney Beans provide inadequate amounts of Omega 6