Comparing Nutrients in 300 calories French Bread VS California Red Kidney Beans

Weight per 300 calories

• French Bread: 110g
• California Red Kidney Beans: 91g

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

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

Macros Ratio

	Protein	Fat	Carbs
French Bread	16%	8%	76%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	French Bread	California Red 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	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	1.82% 0.58g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	4.4% 0.071g	4.77% 0.076g	1.6g per day for Men 19-50 years
Omega 6	5.13% 0.87g	0.29% 0.049g	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	42% 54.4g	130g per day for Men 19-50 years
Sugars	7.03% 5.1g	NA	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	59.6% 22.6g	38g per day for Men 19-50 years
Protein	21% 12g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	French Bread	California Red 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	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.2% 0.47mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.2% 5.3mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.08% 0.12mg	27.8% 0.36mg	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	89.5% 358μg	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	4.55% 4.1mg	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	1.54% 0.23mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.64% 0.77μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	French Bread	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.74% 57.4mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	111% 1mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	8.4% 35.3mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	39.5% 0.91mg	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	52.6% 368mg	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	40% 1355mg	3400mg per day for Men 19-50 years
Selenium	57.4% 31.5μg	5.3% 2.9μg	55μg per day for Men 19-50 years
Sodium	44.3% 664mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.15mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.98% 36.4g	0.29% 10.7g	3700g per day for Men 19-50 years

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

• French or Vienna Bread includes Sourdough have 1.6 times more Vitamin B1, 2.4 times more Vitamin B2 and 2.8 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.4 times more Vitamin B5, 3.1 times more Vitamin B6, 2.6 times more Vitamin B9 and more Vitamin C than French or Vienna Bread includes Sourdough.
• Both French or Vienna Bread includes Sourdough as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

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

• French or Vienna Bread includes Sourdough have 10.8 times more Selenium and 66.4 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.1 times more Calcium, 6 times more Copper, 2 times more Iron, 4.1 times more Magnesium, 1.4 times more Manganese, 3.2 times more Phosphorus, 10.5 times more Potassium and 2 times more Zinc than French or Vienna Bread includes Sourdough.

Comparison of macro-nutrients per 300 calories:

• French or Vienna Bread includes Sourdough have 17.7 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 9.3 times more Fiber and 1.9 times more Protein than French or Vienna Bread includes Sourdough.
• Both French or Vienna Bread includes Sourdough and Raw California Red Kidney Beans have similar amounts of Energy, Omega 3 and Carbohydrate per 300 kcal.
• Both French or Vienna Bread includes Sourdough as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.