Comparing Nutrients in 300 calories Multi-grain Bread VS Royal Red Kidney Beans

Weight per 300 calories

• Multi-grain Bread: 113g
• Royal Red Kidney Beans: 91g

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

Discover which food has more nutrients per 300 calories - Multi-grain Bread or Royal Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Multi-grain Bread	20%	14%	66%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Multi-grain Bread	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.94% 4.8g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	0.19% 0.059g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	8.66% 0.14g	1.6g per day for Men 19-50 years
Omega 6	11% 1.9g	0.52% 0.088g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.7% 49g	41% 53g	130g per day for Men 19-50 years
Sugars	9.98% 7.23g	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	3.83% 2.77g	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	% 1.9g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	22% 8.38g	59.8% 22.7g	38g per day for Men 19-50 years
Protein	27% 15g	41.2% 23g	56g per day for Men 19-50 years

Vitamins

	Multi-grain Bread	Royal 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	26.3% 0.32mg	29.6% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.58mg	12% 1.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.6% 0.38mg	14.2% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	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	21.2% 85μg	89.6% 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	0.13% 0.11mg	4.56% 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	2.8% 0.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multi-grain Bread	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	11.7% 117mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	35.5% 0.32mg	101% 0.91mg	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	35.4% 2.83mg	99% 7.93mg	8mg per day for Men 19-50 years
Magnesium	21% 88.3mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	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	37% 258mg	53% 370mg	700mg per day for Men 19-50 years
Potassium	7.66% 260mg	36% 1227mg	3400mg per day for Men 19-50 years
Selenium	67.7% 37.2μg	5.3% 2.9μg	55μg per day for Men 19-50 years
Sodium	28.8% 431mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	17.5% 1.92mg	22% 2.43mg	11mg per day for Men 19-50 years
Water	1.13% 42g	0.29% 11g	3700g per day for Men 19-50 years

Multi-grain Bread VS Royal Red Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Multi-grain Bread or Royal Red Kidney Beans?

Lets compare vitamin content per 300 calories of Multi-grain Bread vs Royal Red Kidney Beans:

• 300 calories of Multi-grain Bread have 2.4 times more Vitamin B3 than Royal Red Kidney Beans.
• While 300 kcal of Raw Royal Red Kidney Beans contain 1.5 times more Vitamin B2, 1.9 times more Vitamin B5 and 4.2 times more Vitamin B9 than Multi-grain Bread.
• Both Multi-grain Bread and Royal Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B6 per 300 calories.
• Both Multi-grain Bread as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Multi-grain Bread vs Royal Red Kidney Beans:

• 300 calories of Multi-grain Bread have 2.3 times more Manganese, 12.8 times more Selenium and 36.4 times more Sodium than Royal Red Kidney Beans.
• While 300 kcal of Raw Royal Red Kidney Beans contain 2.9 times more Copper, 2.8 times more Iron, 1.4 times more Magnesium, 1.4 times more Phosphorus, 4.7 times more Potassium and 1.3 times more Zinc than Multi-grain Bread.
• Both Multi-grain Bread and Royal Red Kidney Beans contain similar levels of Calcium per 300 calories.
• 300 calories of Royal Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Multi-grain Bread have 1.7 times more Omega 3 and 21.3 times more Omega 6 than Royal Red Kidney Beans.
• While 300 kcal of Raw Royal Red Kidney Beans contain 2.7 times more Fiber and 1.5 times more Protein than Multi-grain Bread.
• Both Multi-grain Bread and Royal Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Royal Red Kidney Beans provide inadequate amounts of Omega 6