Comparing Nutrients in 300 calories Bread, white, commercially prepared (includes soft bread crumbs) VS California Red Kidney Beans

Weight per 300 calories

• Bread, white, commercially prepared (includes soft bread crumbs): 113g
• California 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 - Bread, white, commercially prepared (includes soft bread crumbs) or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared (includes soft bread crumbs)	13%	11%	76%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Bread, white, commercially prepared (includes soft bread crumbs)	California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.87% 3.76g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	2.46% 0.79g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	4.77% 0.076g	1.6g per day for Men 19-50 years
Omega 6	9.45% 1.6g	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	43% 55.7g	42% 54.4g	130g per day for Men 19-50 years
Sugars	8.82% 6.4g	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	3.8% 2.74g	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	% 1.77g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	8% 3.05g	59.6% 22.6g	38g per day for Men 19-50 years
Protein	18% 10g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared (includes soft bread crumbs)	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	50% 0.6mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.7% 5.4mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.55% 0.098mg	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	31.3% 125μg	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	1.65% 0.25mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.19% 0.23μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared (includes soft bread crumbs)	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	16.2% 162mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	12.7% 0.11mg	111% 1mg	0.9mg per day for Men 19-50 years
Fluoride	1.38% 55μg	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	51% 4.07mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	6.18% 26mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	26.3% 0.6mg	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	15.8% 111mg	52.6% 368mg	700mg per day for Men 19-50 years
Potassium	4.18% 142mg	40% 1355mg	3400mg per day for Men 19-50 years
Selenium	45% 25μg	5.3% 2.9μg	55μg per day for Men 19-50 years
Sodium	37% 553mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	7.6% 0.83mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	1.1% 41g	0.29% 10.7g	3700g per day for Men 19-50 years

Bread, White, Commercially Prepared (includes Soft Bread Crumbs) VS California Red Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Bread, white, commercially prepared (includes soft bread crumbs) or California Red Kidney Beans?

Lets compare vitamin content per 300 calories of Bread, white, commercially prepared (includes soft bread crumbs) vs California Red Kidney Beans:

• 300 calories of Bread, white, commercially prepared (includes soft bread crumbs) have 1.2 times more Vitamin B1, 1.4 times more Vitamin B2 and 2.9 times more Vitamin B3 than California Red Kidney Beans.
• While 300 kcal of Raw California Red Kidney Beans contain 3.7 times more Vitamin B6 and 2.9 times more Vitamin B9 than Bread, white, commercially prepared (includes soft bread crumbs).
• Both Bread, white, commercially prepared (includes soft bread crumbs) and California Red Kidney Beans provide similar amounts of Vitamin B5 per 300 calories.
• Both Bread, white, commercially prepared (includes soft bread crumbs) as well as Raw California 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 Bread, white, commercially prepared (includes soft bread crumbs) vs California Red Kidney Beans:

• 300 calories of Bread, white, commercially prepared (includes soft bread crumbs) have 8.5 times more Selenium and 55.3 times more Sodium than California Red Kidney Beans.
• While 300 kcal of Raw California Red Kidney Beans contain 8.8 times more Copper, 2.1 times more Iron, 5.6 times more Magnesium, 1.5 times more Manganese, 3.3 times more Phosphorus, 9.5 times more Potassium and 2.8 times more Zinc than Bread, white, commercially prepared (includes soft bread crumbs).
• Both Bread, white, commercially prepared (includes soft bread crumbs) and California Red Kidney Beans contain similar levels of Calcium per 300 calories.
• 300 calories of Bread, white, commercially prepared (includes soft bread crumbs) lack sufficient amounts of Potassium
• 300 calories of California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Bread, white, commercially prepared (includes soft bread crumbs) have 2.5 times more Omega 3 and 32.7 times more Omega 6 than California Red Kidney Beans.
• While 300 kcal of Raw California Red Kidney Beans contain 7.4 times more Fiber and 2.2 times more Protein than Bread, white, commercially prepared (includes soft bread crumbs).
• Both Bread, white, commercially prepared (includes soft bread crumbs) and California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6