Comparing Nutrients in 300 calories Whole Grain gluten-free Bread made with tapioca starch and brown rice flour VS Canned Kidney Beans

Weight per 300 calories

• Whole Grain gluten-free Bread made with tapioca starch and brown rice flour: 97g
• Canned Kidney Beans: 357g

Whole Grain gluten-free Bread made with tapioca starch and brown rice flour has 3.7 times more energy per 100g than Canned Kidney Beans. It has high energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Whole Grain gluten-free Bread made with tapioca starch and brown rice flour or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	9%	27%	64%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.35% 9.07g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	50.7% 0.81g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	8.96% 1.52g	2.23% 0.38g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.7g	40% 51.8g	130g per day for Men 19-50 years
Sugars	13% 9.52g	9.1% 6.6g	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	1.86% 1.35g	0% 0g	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	% 1.56g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 6.6g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	40.4% 15.4g	38g per day for Men 19-50 years
Protein	12.6% 7.04g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.17mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.56% 1.37mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.72% 0.087mg	20.3% 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	NA	32% 129μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	4.76% 4.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.2% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	5.83% 58.3mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	8% 0.072mg	53.6% 0.48mg	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	9.22% 0.74mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	7.17% 30mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	21.3% 0.49mg	26% 0.6mg	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	10.7% 74.8mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	3.5% 119mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	NA	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	33% 495mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	5.1% 0.56mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	0.85% 31.4g	7.53% 279g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour vs Canned Kidney Beans:

• Whole Grain gluten-free Bread made with tapioca starch and brown rice flour has 1.7 times more Vitamin B2 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.4 times more Vitamin B1 and 3 times more Vitamin B6 than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• Both Whole Grain gluten-free Bread made with tapioca starch and brown rice flour and Canned All Types Kidney Beans have similar amounts of Vitamin B3 per 300 kcal.

Comparing minerals per 300 calories for Whole Grain gluten-free Bread made with tapioca starch and brown rice flour vs Canned Kidney Beans:

• Canned All Types Kidney Beans contain 2.1 times more Calcium, 6.7 times more Copper, 5.7 times more Iron, 3.2 times more Magnesium, 4.3 times more Phosphorus, 7.1 times more Potassium, 2.1 times more Sodium, 2.9 times more Zinc and 8.9 times more Water than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• Both Whole Grain gluten-free Bread made with tapioca starch and brown rice flour and Canned All Types Kidney Beans have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Whole Grain gluten-free Bread made with tapioca starch and brown rice flour has 4.2 times more Fat, 2.8 times more Omega 3, 4 times more Omega 6 and 1.4 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.2 times more Fiber and 2.6 times more Protein than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• Both Whole Grain gluten-free Bread made with tapioca starch and brown rice flour and Canned All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Whole Grain gluten-free Bread made with tapioca starch and brown rice flour as well as Canned All Types Kidney Beans have insufficient amounts of Fructose, Glucose and Sucrose in 300 kcal.