Comparing Nutrients in 300 calories Italian Bread VS Boiled California Red Kidney Beans

Weight per 300 calories

• Italian Bread: 116g
• Boiled California Red Kidney Beans: 242g

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

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

Macros Ratio

	Protein	Fat	Carbs
Italian Bread	15%	10%	75%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Italian Bread	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.26% 3.16g	0.22% 0.22g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	9.85% 0.16g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	8% 1.36g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 55.7g	41.7% 54.2g	130g per day for Men 19-50 years
Sugars	7.5% 5.43g	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	1.5% 1.08g	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	% 0.65g	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	59.2% 22.5g	38g per day for Men 19-50 years
Protein	19.6% 11g	39.4% 22g	56g per day for Men 19-50 years

Vitamins

	Italian Bread	Boiled 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	56% 0.67mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.6% 0.37mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.26mg	8.17% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.6% 0.43mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.27% 0.12mg	19.4% 0.25mg	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	29.5% 118μg	44.8% 179μg	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	3.23% 2.9mg	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	2.24% 0.34mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.47μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Italian Bread	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	12% 122mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	15.6% 0.14mg	77.7% 0.7mg	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	50% 4mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	7.17% 30mg	27.6% 116mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	33.5% 0.77mg	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	15.7% 110mg	47.4% 331mg	700mg per day for Men 19-50 years
Potassium	4.22% 144mg	30% 1014mg	3400mg per day for Men 19-50 years
Selenium	36.2% 20μg	5.28% 2.9μg	55μg per day for Men 19-50 years
Sodium	47.7% 716mg	0.65% 9.68mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.92mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	1.18% 43.5g	4.38% 162g	3700g per day for Men 19-50 years

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

• Italian Bread has 2.2 times more Vitamin B1, 2.5 times more Vitamin B2 and 4 times more Vitamin B3 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.1 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin C than Italian Bread.
• Both Italian Bread and Boiled California Red Kidney Beans have similar amounts of Vitamin B5 per 300 kcal.
• Both Italian Bread as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

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

• Italian Bread has 6.9 times more Selenium and 74 times more Sodium than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.3 times more Calcium, 5 times more Copper, 1.8 times more Iron, 3.9 times more Magnesium, 1.4 times more Manganese, 3 times more Phosphorus, 7.1 times more Potassium, 2.3 times more Zinc and 3.7 times more Water than Italian Bread.

Comparison of macro-nutrients per 300 calories:

• Italian Bread has 14.5 times more Fat, 2 times more Omega 3 and 28.1 times more Omega 6 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 9.3 times more Fiber and 2 times more Protein than Italian Bread.
• Both Italian Bread and Boiled California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Italian Bread as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.