Comparing Nutrients in 300 calories Royal Red Kidney Beans VS Bread, whole-wheat, prepared from recipe, toasted

Weight per 300 calories

• Royal Red Kidney Beans: 91g
• Bread, whole-wheat, prepared from recipe, toasted: 98g

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

Discover which food has more nutrients per 300 calories - Royal Red Kidney Beans or Bread, whole-wheat, prepared from recipe, toasted?

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Bread, whole-wheat, prepared from recipe, toasted	12%	17%	71%

Macro Nutrients

	Royal Red Kidney Beans	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	6% 5.8g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.059g	2.7% 0.86g	32g per day for Men 19-50 years
Omega 3	8.66% 0.14g	21.5% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.52% 0.088g	16.7% 2.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53g	42.7% 55.5g	130g per day for Men 19-50 years
Sugars	NA	5.73% 4.15g	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	59.8% 22.7g	17.3% 6.6g	38g per day for Men 19-50 years
Protein	41.2% 23g	16% 9.05g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.6% 0.36mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.92mg	24.2% 3.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.2% 0.71mg	6.65% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	15% 0.19mg	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	89.6% 358μg	16.5% 66μg	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	4.56% 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	5.5% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.52% 10.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Calcium	12% 119mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	30.4% 0.27mg	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	99% 7.93mg	42% 3.34mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	21% 87.5mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	88.4% 2.03mg	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	53% 370mg	29% 202mg	700mg per day for Men 19-50 years
Potassium	36% 1227mg	10% 339mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	76% 42μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	25% 375mg	1500mg per day for Men 19-50 years
Zinc	22% 2.43mg	14.8% 1.62mg	11mg per day for Men 19-50 years
Water	0.29% 11g	0.69% 25.6g	3700g per day for Men 19-50 years

Royal Red Kidney Beans VS Bread, Whole-wheat, Prepared From Recipe, Toasted Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Royal Red Kidney Beans or Bread, whole-wheat, prepared from recipe, toasted?

Lets compare vitamin content per 300 calories of Royal Red Kidney Beans vs Bread, whole-wheat, prepared from recipe, toasted:

• 300 calories of Royal Red Kidney Beans have 1.4 times more Vitamin B1, 2.1 times more Vitamin B5, 1.9 times more Vitamin B6 and 5.4 times more Vitamin B9 than Bread, whole-wheat, prepared from recipe, toasted.
• While 300 kcal of Bread, whole-wheat, prepared from recipe, toasted contain 2 times more Vitamin B3 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Bread, whole-wheat, prepared from recipe, toasted provide similar amounts of Vitamin B2 per 300 calories.
• Both Raw Royal Red Kidney Beans as well as Bread, whole-wheat, prepared from recipe, toasted have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Royal Red Kidney Beans vs Bread, whole-wheat, prepared from recipe, toasted:

• 300 calories of Royal Red Kidney Beans have 3.4 times more Calcium, 3.3 times more Copper, 2.4 times more Iron, 1.4 times more Magnesium, 1.8 times more Phosphorus, 3.6 times more Potassium and 1.5 times more Zinc than Bread, whole-wheat, prepared from recipe, toasted.
• While 300 kcal of Bread, whole-wheat, prepared from recipe, toasted contain 2 times more Manganese, 14.3 times more Selenium and 31.6 times more Sodium than Raw Royal Red Kidney Beans.
• 300 calories of Royal Red Kidney Beans lack sufficient amounts of Selenium
• 300 calories of Bread, whole-wheat, prepared from recipe, toasted lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Royal Red Kidney Beans have 3.4 times more Fiber and 2.6 times more Protein than Bread, whole-wheat, prepared from recipe, toasted.
• While 300 kcal of Bread, whole-wheat, prepared from recipe, toasted contain 2.5 times more Omega 3 and 32 times more Omega 6 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Bread, whole-wheat, prepared from recipe, toasted offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Royal Red Kidney Beans provide inadequate amounts of Omega 6