Comparing Nutrients in 300 calories French Bread VS Boiled Kidney Beans

Weight per 300 calories

• French Bread: 110g
• Boiled Kidney Beans: 236g

French Bread has 2.1 times more energy per 100g than Boiled Kidney Beans. It has high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - French Bread or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
French Bread	16%	8%	76%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	French Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.75% 2.67g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.82% 0.58g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	4.4% 0.071g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	5.13% 0.87g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.2g	41.4% 54g	130g per day for Men 19-50 years
Sugars	7.03% 5.1g	1.04% 0.76g	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	0.78% 0.56g	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	% 0.44g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.4% 2.43g	39.8% 15g	38g per day for Men 19-50 years
Protein	21% 12g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	French Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65.3% 0.78mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.2% 0.47mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.2% 5.3mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.08% 0.12mg	22% 0.28mg	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	34% 136μg	76.8% 307μg	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	0% 0mg	3.15% 2.83mg	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	1.54% 0.23mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.64% 0.77μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	French Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	5.74% 57.4mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	56.7% 0.51mg	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	54% 4.3mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	8.4% 35.3mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	44% 1mg	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	16.5% 116mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	57.4% 31.5μg	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	44.3% 664mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.15mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	0.98% 36.4g	4.27% 158g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of French Bread vs Boiled Kidney Beans:

• French or Vienna Bread includes Sourdough have 2.1 times more Vitamin B1, 3.4 times more Vitamin B2 and 3.9 times more Vitamin B3 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.4 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin C and 25.7 times more Vitamin K than French or Vienna Bread includes Sourdough.
• Both French or Vienna Bread includes Sourdough and Boiled All Types Kidney Beans have similar amounts of Vitamin B5 per 300 kcal.
• Both French or Vienna Bread includes Sourdough as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for French Bread vs Boiled Kidney Beans:

• French or Vienna Bread includes Sourdough have 12.1 times more Selenium and 281.1 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Calcium, 3 times more Copper, 2.8 times more Magnesium, 1.6 times more Manganese, 2.8 times more Phosphorus, 7.4 times more Potassium, 2.1 times more Zinc and 4.3 times more Water than French or Vienna Bread includes Sourdough.
• Both French or Vienna Bread includes Sourdough and Boiled All Types Kidney Beans have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• French or Vienna Bread includes Sourdough have 3.4 times more Omega 6 and 6.7 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5.7 times more Omega 3, 6.2 times more Fiber and 1.7 times more Protein than French or Vienna Bread includes Sourdough.
• Both French or Vienna Bread includes Sourdough and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both French or Vienna Bread includes Sourdough as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.