Comparing Nutrients in 300 calories Commercial Whole-wheat Bread VS California Red Kidney Beans

Weight per 300 calories

• Commercial Whole-wheat Bread: 119g
• California Red Kidney Beans: 91g

Raw California Red Kidney Beans have 1.3 times more energy per unit of mass than Commercially Prepared Whole-wheat Bread, which is high in comparison to other foods. Commercial Whole-wheat Bread having high energy density.

Which food has more nutrients per 300 calories - Commercial Whole-wheat Bread or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Commercial Whole-wheat Bread	20%	12%	68%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Commercial Whole-wheat Bread	California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.17g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.86g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	10.3% 0.17g	4.77% 0.076g	1.6g per day for Men 19-50 years
Omega 6	10% 1.72g	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	39% 51g	42% 54.4g	130g per day for Men 19-50 years
Sugars	7.13% 5.17g	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	3.63% 2.63g	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	% 1.27g	NA	g per day for Men 19-50 years
Sucrose	% 0.036g	NA	g per day for Men 19-50 years
Fiber	18.8% 7.14g	59.6% 22.6g	38g per day for Men 19-50 years
Protein	26.5% 15g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Commercial Whole-wheat Bread	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	39% 0.47mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.7% 0.26mg	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	12.5% 50μg	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	21% 3.17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.74% 9.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Whole-wheat Bread	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	19% 192mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	111% 1mg	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	36.8% 2.94mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	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	36% 252mg	52.6% 368mg	700mg per day for Men 19-50 years
Potassium	8.9% 302mg	40% 1355mg	3400mg per day for Men 19-50 years
Selenium	55.6% 30.6μg	5.3% 2.9μg	55μg per day for Men 19-50 years
Sodium	36% 542mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	1.26% 46.4g	0.29% 10.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Commercial Whole-wheat Bread vs California Red Kidney Beans:

• Commercially Prepared Whole-wheat Bread has 2.8 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.4 times more Vitamin B6, 7.2 times more Vitamin B9 and more Vitamin C than Commercially Prepared Whole-wheat Bread.
• Both Commercially Prepared Whole-wheat Bread and Raw California Red Kidney Beans have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 300 kcal.
• Both Commercially Prepared Whole-wheat Bread as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Commercial Whole-wheat Bread vs California Red Kidney Beans:

• Commercially Prepared Whole-wheat Bread has 2.8 times more Manganese, 10.5 times more Selenium and 54.2 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.7 times more Copper, 2.9 times more Iron, 1.6 times more Magnesium, 1.5 times more Phosphorus and 4.5 times more Potassium than Commercially Prepared Whole-wheat Bread.
• Both Commercially Prepared Whole-wheat Bread and Raw California Red Kidney Beans have similar amounts of Calcium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Commercially Prepared Whole-wheat Bread has 18.3 times more Fat, 2.2 times more Omega 3 and 35.1 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.2 times more Fiber and 1.5 times more Protein than Commercially Prepared Whole-wheat Bread.
• Both Commercially Prepared Whole-wheat Bread and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Commercially Prepared Whole-wheat Bread as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.