Comparing Nutrients in 500 calories California Red Kidney Beans VS Multi-grain Bread

Weight per 500 calories

• California Red Kidney Beans: 152g
• Multi-grain Bread: 189g

California Red Kidney Beans have 1.2 times more energy per 100g than Multi-grain Bread. It has high energy density when compared to other foods. Multi-grain Bread having high energy density.

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Multi-grain Bread?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Multi-grain Bread	20%	14%	66%

Macro Nutrients

	California Red Kidney Beans	Multi-grain Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	8.23% 8g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	5.14% 1.65g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	24% 0.39g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	18.5% 3.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	63% 81.8g	130g per day for Men 19-50 years
Sugars	NA	16.6% 12g	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	6.38% 4.62g	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	% 3.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	99% 37.7g	36.7% 14g	38g per day for Men 19-50 years
Protein	66% 37g	45% 25.2g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	47.7% 7.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	12.7% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	38% 0.5mg	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	149% 597μg	35.4% 142μg	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	7.58% 6.8mg	0.21% 0.19mg	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	NA	4.65% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.2% 2.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Multi-grain Bread	Recommended Dietary Allowance
Calcium	29.5% 295mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	59% 0.53mg	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	177% 14mg	59% 4.7mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	166% 3.82mg	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	87.7% 614mg	61.5% 430mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	12.8% 434mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	113% 62μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	48% 719mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	0.48% 18g	1.9% 69.7g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Multi-grain Bread Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Multi-grain Bread?

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Multi-grain Bread:

• 500 calories of California Red Kidney Beans have 1.5 times more Vitamin B1, 1.3 times more Vitamin B2, 1.9 times more Vitamin B5, 1.2 times more Vitamin B6 and 4.2 times more Vitamin B9 than Multi-grain Bread.
• While 500 kcal of Multi-grain Bread contain 2.4 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Multi-grain Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for California Red Kidney Beans vs Multi-grain Bread:

• 500 calories of California Red Kidney Beans have 1.5 times more Calcium, 3.1 times more Copper, 3 times more Iron, 1.6 times more Magnesium, 1.4 times more Phosphorus, 5.2 times more Potassium and 1.2 times more Zinc than Multi-grain Bread.
• While 500 kcal of Multi-grain Bread contain 2.5 times more Manganese, 12.8 times more Selenium and 43.1 times more Sodium than Raw California Red Kidney Beans.
• 500 calories of California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of California Red Kidney Beans have 2.7 times more Fiber and 1.5 times more Protein than Multi-grain Bread.
• While 500 kcal of Multi-grain Bread contain 3 times more Omega 3 and 38.4 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Multi-grain Bread offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6