Comparing Nutrients in 300 calories Rudi's, Gluten-Free Bakery, Original Sandwich Bread VS Boiled Kidney Beans

Weight per 300 calories

• Rudi's, Gluten-Free Bakery, Original Sandwich Bread: 94g
• Boiled Kidney Beans: 236g

Rudi's, Gluten-Free Bakery, Original Sandwich 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 - Rudi's, Gluten-Free Bakery, Original Sandwich Bread or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Rudi's, Gluten-Free Bakery, Original Sandwich Bread	4%	30%	66%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Rudi's, Gluten-Free Bakery, Original Sandwich Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 10g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	34% 0.55g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	8.95% 1.52g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.5g	41.4% 54g	130g per day for Men 19-50 years
Sugars	11% 7.84g	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	6.34% 4.6g	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	% 3.24g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	8.63% 3.3g	39.8% 15g	38g per day for Men 19-50 years
Protein	5.24% 2.93g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Rudi's, Gluten-Free Bakery, Original Sandwich Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	76.8% 307μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	3.15% 2.83mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rudi's, Gluten-Free Bakery, Original Sandwich Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	2.25% 22.5mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	4.06% 0.037mg	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	8.9% 0.71mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	2.46% 10.3mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	7.1% 0.16mg	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	4.96% 34.7mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	2.54% 86.3mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	NA	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	33% 495mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	0.8% 29.7g	4.27% 158g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Rudi's, Gluten-Free Bakery, Original Sandwich Bread vs Boiled Kidney Beans:

Both Rudi's, Gluten-Free Bakery, Original Sandwich Bread and Boiled All Types Kidney Beans have similar amounts of vitamins per 300 kcal

Comparing minerals per 300 calories for Rudi's, Gluten-Free Bakery, Original Sandwich Bread vs Boiled Kidney Beans:

• Rudi's, Gluten-Free Bakery, Original Sandwich Bread has 209.6 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.7 times more Calcium, 14 times more Copper, 7.4 times more Iron, 9.6 times more Magnesium, 6.2 times more Manganese, 9.4 times more Phosphorus, 11.1 times more Potassium, 9.7 times more Zinc and 5.3 times more Water than Rudi's, Gluten-Free Bakery, Original Sandwich Bread.

Comparison of macro-nutrients per 300 calories:

• Rudi's, Gluten-Free Bakery, Original Sandwich Bread has 8.5 times more Fat, 1.4 times more Omega 3, 6 times more Omega 6 and 10.4 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.6 times more Fiber and 7 times more Protein than Rudi's, Gluten-Free Bakery, Original Sandwich Bread.
• Both Rudi's, Gluten-Free Bakery, Original Sandwich Bread and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Rudi's, Gluten-Free Bakery, Original Sandwich Bread as well as Boiled All Types Kidney Beans have insufficient amounts of Glucose and Sucrose in 300 kcal.