Comparing Nutrients in 500 calories Boiled Kidney Beans VS Toasted Commercially Prepared Whole-wheat Bread

Weight per 500 calories

• Boiled Kidney Beans: 394g
• Toasted Commercially Prepared Whole-wheat Bread: 163g

Toasted Commercially Prepared Whole-wheat Bread has 2.4 times more energy per unit of mass than Boiled All Types Kidney Beans, which is high in comparison to other foods. Boiled Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Toasted Commercially Prepared Whole-wheat Bread?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Toasted Commercially Prepared Whole-wheat Bread	21%	12%	67%

Macro Nutrients

	Boiled Kidney Beans	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	6.86% 6.65g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	4.7% 1.5g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	3.17% 0.051g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	6.8% 1.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.8g	64.3% 83.6g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	13% 9.43g	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	66.3% 25g	32.2% 12.3g	38g per day for Men 19-50 years
Protein	61% 34g	47.5% 26.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	58.5% 9.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	23.6% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	29.8% 0.39mg	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	128% 512μg	21.2% 85μg	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	5.25% 4.72mg	0% 0mg	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	0.79% 0.12mg	6.86% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	12.3% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Calcium	13.8% 138mg	21.2% 212mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	122% 1.1mg	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	109% 8.74mg	60.5% 4.84mg	8mg per day for Men 19-50 years
Magnesium	39.4% 165mg	38.5% 162mg	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	181% 4.16mg	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	77.6% 543mg	70.7% 495mg	700mg per day for Men 19-50 years
Potassium	47% 1594mg	15.7% 533mg	3400mg per day for Men 19-50 years
Selenium	7.87% 4.33μg	156% 86μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.94mg	61.5% 923mg	1500mg per day for Men 19-50 years
Zinc	35.8% 3.94mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	7.12% 264g	1.07% 39.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Kidney Beans vs Toasted Commercially Prepared Whole-wheat Bread:

• Boiled All Types Kidney Beans have 1.2 times more Vitamin B6, 6 times more Vitamin B9, more Vitamin C and 2.2 times more Vitamin K than Toasted Commercially Prepared Whole-wheat Bread.
• While Toasted Commercially Prepared Whole-wheat Bread contains 2 times more Vitamin B2, 4.1 times more Vitamin B3, 1.4 times more Vitamin B5 and 8.7 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Toasted Commercially Prepared Whole-wheat Bread have similar amounts of Vitamin B1 per 500 kcal.
• Both Boiled All Types Kidney Beans as well as Toasted Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Kidney Beans vs Toasted Commercially Prepared Whole-wheat Bread:

• Boiled All Types Kidney Beans have 1.8 times more Iron, 3 times more Potassium and 6.7 times more Water than Toasted Commercially Prepared Whole-wheat Bread.
• While Toasted Commercially Prepared Whole-wheat Bread contains 1.5 times more Calcium, 1.3 times more Copper, 2.5 times more Manganese, 19.8 times more Selenium and 234.5 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Toasted Commercially Prepared Whole-wheat Bread have similar amounts of Magnesium, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled All Types Kidney Beans have 13.2 times more Omega 3, 2.1 times more Fiber and 1.3 times more Protein than Toasted Commercially Prepared Whole-wheat Bread.
• While Toasted Commercially Prepared Whole-wheat Bread contains 3.4 times more Fat, 2.7 times more Omega 6 and 7.5 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Toasted Commercially Prepared Whole-wheat Bread have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled All Types Kidney Beans as well as Toasted Commercially Prepared Whole-wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.