Comparing Nutrients in 300 calories Toasted Bread VS Boiled Kidney Beans

Weight per 300 calories

• Toasted Bread: 96g
• Boiled Kidney Beans: 236g

Toasted Bread has 2.5 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 - Toasted Bread or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Toasted Bread	17%	12%	71%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Toasted Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.2% 4.1g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	2.96% 0.95g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	9.64% 0.15g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	8.8% 1.5g	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	41% 53.5g	41.4% 54g	130g per day for Men 19-50 years
Sugars	8.5% 6.15g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	12% 4.5g	39.8% 15g	38g per day for Men 19-50 years
Protein	22% 12.4g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	35% 0.42mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.37mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.4% 6mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.74% 0.44mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	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	20.6% 82.4μg	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	0.21% 0.19mg	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	1.53% 0.23mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.55% 5.46μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	16% 158mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	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	49% 3.92mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.5mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.3mg	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	25.7% 180mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	6.3% 214mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	58.2% 32μg	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	38.4% 576mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	0.63% 23.2g	4.27% 158g	3700g per day for Men 19-50 years

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

• Toasted Wheat Bread has 2.7 times more Vitamin B2 and 4.4 times more Vitamin B3 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.9 times more Vitamin B6, 3.7 times more Vitamin B9, 14.8 times more Vitamin C and 3.6 times more Vitamin K than Toasted Wheat Bread.
• Both Toasted Wheat Bread and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 and Vitamin B5 per 300 kcal.
• Both Toasted Wheat Bread 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 Toasted Bread vs Boiled Kidney Beans:

• Toasted Wheat Bread has 1.9 times more Calcium, 1.3 times more Manganese, 12.3 times more Selenium and 243.9 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.7 times more Copper, 1.3 times more Iron, 1.8 times more Magnesium, 1.8 times more Phosphorus, 4.5 times more Potassium, 1.7 times more Zinc and 6.8 times more Water than Toasted Wheat Bread.

Comparison of macro-nutrients per 300 calories:

• Toasted Wheat Bread has 3.5 times more Fat, 5.9 times more Omega 6 and 8.1 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.6 times more Omega 3, 3.4 times more Fiber and 1.6 times more Protein than Toasted Wheat Bread.
• Both Toasted Wheat Bread and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Toasted Wheat Bread as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.