Comparing Nutrients in 500 calories California Red Kidney Beans VS Schar, Gluten-Free, Wheat-Free, Classic White Bread

Weight per 500 calories

• California Red Kidney Beans: 152g
• Schar, Gluten-Free, Wheat-Free, Classic White Bread: 208g

California Red Kidney Beans have 1.4 times more energy per 100g than Schar, Gluten-Free, Wheat-Free, Classic White Bread. It has high energy density when compared to other foods. Schar, Gluten-Free, Wheat-Free, Classic White Bread having above average energy density.

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Schar, Gluten-Free, Wheat-Free, Classic White Bread?

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	9.6% 9.3g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	6.36% 2.04g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	1.95% 0.031g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	6.08% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	74% 96g	130g per day for Men 19-50 years
Sugars	NA	9.6% 6.96g	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	2.27% 1.65g	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	% 2.1g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	99% 37.7g	28% 10.6g	38g per day for Men 19-50 years
Protein	66% 37g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	88.5% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	44.5% 7.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	5.93% 0.077mg	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	7.8% 31.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.58% 6.8mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	California Red Kidney Beans	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Calcium	29.5% 295mg	33% 331mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	20% 0.18mg	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	82.6% 6.6mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	5.46% 23mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	16% 0.37mg	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	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	4.04% 138mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	1.5% 0.83μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	61.3% 919mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	8.9% 0.98mg	11mg per day for Men 19-50 years
Water	0.48% 18g	2.47% 91g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Schar, Gluten-Free, Wheat-Free, Classic White Bread Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Schar, Gluten-Free, Wheat-Free, Classic White Bread?

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• 500 calories of California Red Kidney Beans have 7.8 times more Vitamin B6 and 19.1 times more Vitamin B9 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While 500 kcal of Schar, Gluten-Free, Wheat-Free, Classic White Bread contain 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.
• 500 calories of Schar, Gluten-Free, Wheat-Free, Classic White Bread have insufficient amounts of Vitamin B6 and Vitamin B9

Comparing minerals per 500 calories for California Red Kidney Beans vs Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• 500 calories of California Red Kidney Beans have 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 and 3.9 times more Zinc than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While 500 kcal of Schar, Gluten-Free, Wheat-Free, Classic White Bread contain 55.1 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Schar, Gluten-Free, Wheat-Free, Classic White Bread contain similar levels of Calcium per 500 calories.
• 500 calories of Schar, Gluten-Free, Wheat-Free, Classic White Bread lack sufficient amounts of Magnesium, Potassium and Zinc
• Both Raw California Red Kidney Beans as well as Schar, Gluten-Free, Wheat-Free, Classic White Bread lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of California Red Kidney Beans have 3.6 times more Fiber and 4.7 times more Protein than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both California Red Kidney Beans and Schar, Gluten-Free, Wheat-Free, Classic White Bread offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Raw California Red Kidney Beans as well as Schar, Gluten-Free, Wheat-Free, Classic White Bread provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.