Comparing Nutrients in 300 calories Schar, Gluten-Free, Wheat-Free, Classic White Bread VS California Red Kidney Beans

Weight per 300 calories

• Schar, Gluten-Free, Wheat-Free, Classic White Bread: 125g
• California Red Kidney Beans: 91g

Raw California Red Kidney Beans have 1.4 times more energy per unit of mass than Schar, Gluten-Free, Wheat-Free, Classic White Bread, which is high in comparison to other foods. Schar, Gluten-Free, Wheat-Free, Classic White Bread having above average energy density.

Which food has more nutrients per 300 calories - Schar, Gluten-Free, Wheat-Free, Classic White Bread or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.76% 5.6g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	3.8% 1.22g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	1.17% 0.019g	4.77% 0.076g	1.6g per day for Men 19-50 years
Omega 6	3.65% 0.62g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.4% 57.7g	42% 54.4g	130g per day for Men 19-50 years
Sugars	5.76% 4.18g	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	1.36% 0.99g	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	% 1.26g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	16.8% 6.38g	59.6% 22.6g	38g per day for Men 19-50 years
Protein	8.5% 4.76g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.6% 0.63mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.7% 4.28mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.56% 0.046mg	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	4.7% 18.8μg	89.5% 358μg	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	4.55% 4.1mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	20% 199mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	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	49.5% 3.96mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	3.27% 13.8mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	9.57% 0.22mg	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	9.82% 68.8mg	52.6% 368mg	700mg per day for Men 19-50 years
Potassium	2.43% 82.5mg	40% 1355mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	5.3% 2.9μg	55μg per day for Men 19-50 years
Sodium	36.8% 551mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	5.34% 0.59mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	1.5% 55g	0.29% 10.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Schar, Gluten-Free, Wheat-Free, Classic White Bread vs California Red Kidney Beans:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 1.3 times more Vitamin B1, 3.2 times more Vitamin B2 and 2.3 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 7.8 times more Vitamin B6 and 19.1 times more Vitamin B9 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.

Comparing minerals per 300 calories for Schar, Gluten-Free, Wheat-Free, Classic White Bread vs California Red Kidney Beans:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 55.1 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 9.2 times more Copper, 2.1 times more Iron, 10.6 times more Magnesium, 4.1 times more Manganese, 5.4 times more Phosphorus, 16.4 times more Potassium, 5.8 times more Selenium and 3.9 times more Zinc than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread and Raw California Red Kidney Beans have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 24.6 times more Fat, 37.3 times more Saturated Fat and 12.6 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.1 times more Omega 3, 3.6 times more Fiber and 4.7 times more Protein than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread as well as Raw California Red Kidney Beans have insufficient amounts of Glucose and Sucrose in 300 kcal.