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

Weight per 500 calories

• Red Kidney Beans: 148g
• Toasted Multi-grain Bread: 174g

Both foods have similar energy densities which is high in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Red Kidney Beans	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.62% 1.57g	8.23% 8g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	5.14% 1.65g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	24% 0.39g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	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	70% 91g	63% 81.8g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	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	6.4% 4.64g	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	59.3% 22.6g	37% 14g	38g per day for Men 19-50 years
Protein	59.7% 33.4g	45% 25.2g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Toasted 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	75% 0.9mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.13mg	47.7% 7.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	12.7% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.3% 0.59mg	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	146% 585μg	30.4% 122μg	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	7.4% 6.68mg	0.19% 0.17mg	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	2.08% 0.31mg	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.92% 8.3μg	2.17% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	12.3% 123mg	19.3% 193mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	59.2% 0.53mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	124% 9.93mg	59% 4.72mg	8mg per day for Men 19-50 years
Magnesium	48.7% 205mg	35% 148mg	420mg per day for Men 19-50 years
Manganese	71.7% 1.65mg	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	86% 602mg	61.3% 429mg	700mg per day for Men 19-50 years
Potassium	59.3% 2016mg	12.8% 434mg	3400mg per day for Men 19-50 years
Selenium	8.63% 4.75μg	113% 62μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	48% 719mg	1500mg per day for Men 19-50 years
Zinc	37.6% 4.14mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	0.47% 17.4g	1.48% 54.6g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Red Kidney Beans have 2.1 times more Vitamin B1, 1.3 times more Vitamin B2, 1.8 times more Vitamin B5 and 4.8 times more Vitamin B9 than Toasted Multi-grain Bread.
• While 500 kcal of Toasted Multi-grain Bread with Whole-grain contain 2.4 times more Vitamin B3 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Toasted Multi-grain Bread provide similar amounts of Vitamin B6 per 500 calories.
• Both Raw Red Kidney Beans as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

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

• 500 calories of Red Kidney Beans have 1.9 times more Copper, 2.1 times more Iron, 1.4 times more Magnesium, 1.4 times more Phosphorus, 4.6 times more Potassium and 1.3 times more Zinc than Toasted Multi-grain Bread.
• While 500 kcal of Toasted Multi-grain Bread with Whole-grain contain 1.6 times more Calcium, 2.3 times more Manganese, 13.1 times more Selenium and 40.4 times more Sodium than Raw Red Kidney Beans.
• 500 calories of Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Red Kidney Beans have 1.4 times more Omega 3, 1.6 times more Fiber and 1.3 times more Protein than Toasted Multi-grain Bread.
• While 500 kcal of Toasted Multi-grain Bread with Whole-grain contain 9.3 times more Omega 6 and 3.9 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Toasted Multi-grain Bread offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Red Kidney Beans provide inadequate amounts of Omega 6