Comparing Nutrients in 500 calories Royal Red Kidney Beans VS Italian Bread

Weight per 500 calories

• Royal Red Kidney Beans: 152g
• Italian Bread: 193g

Royal Red Kidney Beans have 1.3 times more energy per 100g than Italian Bread. It has high energy density when compared to other foods. Italian Bread having high energy density.

Discover which food has more nutrients per 500 calories - Royal Red Kidney Beans or Italian Bread?

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Italian Bread	15%	10%	75%

Macro Nutrients

	Royal Red Kidney Beans	Italian Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.71% 0.68g	5.43% 5.27g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	3.3% 1.05g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.87% 0.15g	13.3% 2.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.6g	71.4% 93g	130g per day for Men 19-50 years
Sugars	NA	12.5% 9.05g	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	2.48% 1.8g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	100% 38g	10.7% 4.05g	38g per day for Men 19-50 years
Protein	68.7% 38.5g	32.7% 18.3g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Italian Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.4% 0.59mg	94% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	54.8% 8.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	14.3% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	15.4% 0.2mg	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	49.2% 197μg	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	7.6% 6.84mg	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	3.73% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.83% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Italian Bread	Recommended Dietary Allowance
Calcium	20% 199mg	20.3% 203mg	1000mg per day for Men 19-50 years
Copper	169% 1.5mg	26% 0.23mg	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	165% 13.2mg	83.3% 6.66mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	73.3% 1.7mg	41.2% 0.95mg	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	88% 617mg	26% 183mg	700mg per day for Men 19-50 years
Potassium	60% 2046mg	7.04% 239mg	3400mg per day for Men 19-50 years
Selenium	8.84% 4.86μg	60.4% 33.2μg	55μg per day for Men 19-50 years
Sodium	1.3% 19.8mg	79.5% 1193mg	1500mg per day for Men 19-50 years
Zinc	36.8% 4.04mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	0.49% 18g	1.96% 72.5g	3700g per day for Men 19-50 years

Royal Red Kidney Beans VS Italian Bread Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Royal Red Kidney Beans or Italian Bread?

Lets compare vitamin content per 500 calories of Royal Red Kidney Beans vs Italian Bread:

• 500 calories of Royal Red Kidney Beans have 1.7 times more Vitamin B5, 3 times more Vitamin B6 and 3 times more Vitamin B9 than Italian Bread.
• While 500 kcal of Italian Bread contain 1.9 times more Vitamin B1, 1.7 times more Vitamin B2 and 2.7 times more Vitamin B3 than Raw Royal Red Kidney Beans.
• Both Raw Royal Red Kidney Beans as well as Italian Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Royal Red Kidney Beans vs Italian Bread:

• 500 calories of Royal Red Kidney Beans have 6.5 times more Copper, 2 times more Iron, 4.2 times more Magnesium, 1.8 times more Manganese, 3.4 times more Phosphorus, 8.5 times more Potassium and 2.7 times more Zinc than Italian Bread.
• While 500 kcal of Italian Bread contain 6.8 times more Selenium and 60.4 times more Sodium than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Italian Bread contain similar levels of Calcium per 500 calories.
• 500 calories of Royal Red Kidney Beans lack sufficient amounts of Selenium
• 500 calories of Italian Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Royal Red Kidney Beans have 9.3 times more Fiber and 2.1 times more Protein than Italian Bread.
• While 500 kcal of Italian Bread contain 15.4 times more Omega 6 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Italian Bread offer comparable quantities of Energy, Omega 3 and Carbohydrate per 500 calories.
• 500 calories of Royal Red Kidney Beans provide inadequate amounts of Omega 6