Comparing Nutrients in 500 calories French Bread VS California Red Kidney Beans

Weight per 500 calories

• French Bread: 184g
• California Red Kidney Beans: 152g

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

Which food has more nutrients per 500 calories - French Bread or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
French Bread	16%	8%	76%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	French Bread	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.6% 4.45g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	3.04% 0.97g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	7.35% 0.12g	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	8.54% 1.45g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.4% 95g	69.7% 91g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	NA	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	1.3% 0.94g	NA	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	% 0.74g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10.6% 4.04g	99% 37.7g	38g per day for Men 19-50 years
Protein	35.3% 19.8g	66% 37g	56g per day for Men 19-50 years

Vitamins

	French Bread	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	109% 1.3mg	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.4% 0.78mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.3% 8.85mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.84mg	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	46.3% 0.6mg	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	56.5% 226μg	149% 597μg	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	0% 0mg	7.58% 6.8mg	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	2.57% 0.39mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.07% 1.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	French Bread	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	9.56% 96mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	185% 1.67mg	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	90% 7.2mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	66% 1.5mg	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	27.6% 193mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	6.33% 215mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	96% 52.6μg	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	73.8% 1107mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	17.4% 1.9mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	1.64% 60.7g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of French Bread vs California Red Kidney Beans:

• French or Vienna Bread includes Sourdough have 1.6 times more Vitamin B1, 2.4 times more Vitamin B2 and 2.8 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.4 times more Vitamin B5, 3.1 times more Vitamin B6, 2.6 times more Vitamin B9 and more Vitamin C than French or Vienna Bread includes Sourdough.
• Both French or Vienna Bread includes Sourdough as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for French Bread vs California Red Kidney Beans:

• French or Vienna Bread includes Sourdough have 10.8 times more Selenium and 66.4 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.1 times more Calcium, 6 times more Copper, 2 times more Iron, 4.1 times more Magnesium, 1.4 times more Manganese, 3.2 times more Phosphorus, 10.5 times more Potassium and 2 times more Zinc than French or Vienna Bread includes Sourdough.

Comparison of macro-nutrients per 500 calories:

• French or Vienna Bread includes Sourdough have 17.7 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 9.3 times more Fiber and 1.9 times more Protein than French or Vienna Bread includes Sourdough.
• Both French or Vienna Bread includes Sourdough and Raw California Red Kidney Beans have similar amounts of Energy, Omega 3 and Carbohydrate per 500 kcal.
• Both French or Vienna Bread includes Sourdough as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.