Comparing Nutrients in 500 calories California Red Kidney Beans VS Commercial Whole-wheat Bread

Weight per 500 calories

• California Red Kidney Beans: 152g
• Commercial Whole-wheat Bread: 198g

California Red Kidney Beans have 1.3 times more energy per 100g than Commercial Whole-wheat Bread. It has high energy density when compared to other foods. Commercially Prepared Whole-wheat Bread having high energy density.

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Commercial Whole-wheat Bread?

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	7.16% 6.94g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	4.48% 1.43g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	17.2% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	17% 2.87g	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	65% 84.7g	130g per day for Men 19-50 years
Sugars	NA	12% 8.6g	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	6.05% 4.4g	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	% 2.12g	g per day for Men 19-50 years
Sucrose	NA	% 0.06g	g per day for Men 19-50 years
Fiber	99% 37.7g	31.3% 12g	38g per day for Men 19-50 years
Protein	66% 37g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Commercial 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	66.8% 0.8mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	25.6% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	33% 0.43mg	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	21% 83.3μg	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% 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	NA	35% 5.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Calcium	29.5% 295mg	32% 319mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	50% 0.45mg	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	61.3% 4.9mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	35.4% 149mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	188% 4.3mg	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	60% 421mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	15% 504mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	93% 51μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	60% 903mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	0.48% 18g	2.1% 77.4g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Commercial Whole-wheat Bread Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Commercial Whole-wheat Bread?

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Commercial Whole-wheat Bread:

• 500 calories of California Red Kidney Beans have 1.4 times more Vitamin B6 and 7.2 times more Vitamin B9 than Commercial Whole-wheat Bread.
• While 500 kcal of Commercially Prepared Whole-wheat Bread contain 2.8 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Commercial Whole-wheat Bread provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 500 calories.
• Both Raw California Red Kidney Beans as well as Commercially Prepared Whole-wheat 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 Commercial Whole-wheat Bread:

• 500 calories of California Red Kidney Beans have 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 Commercial Whole-wheat Bread.
• While 500 kcal of Commercially Prepared Whole-wheat Bread contain 2.8 times more Manganese, 10.5 times more Selenium and 54.2 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Commercial Whole-wheat Bread contain similar levels of Calcium and Zinc per 500 calories.
• 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 3.2 times more Fiber and 1.5 times more Protein than Commercial Whole-wheat Bread.
• While 500 kcal of Commercially Prepared Whole-wheat Bread contain 2.2 times more Omega 3 and 35.1 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Commercial Whole-wheat 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