Comparing Nutrients in 500 calories Bolillo Mexican Bread VS Boiled Kidney Beans

Weight per 500 calories

• Bolillo Mexican Bread: 157g
• Boiled Kidney Beans: 394g

Bolillo Mexican Bread has 2.5 times more energy per 100g than Boiled Kidney Beans. It has high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Bolillo Mexican Bread or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Bolillo Mexican Bread	13%	16%	71%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Bolillo Mexican Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.4% 9.1g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	6.9% 2.2g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	8.93% 1.5g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0.54% 1.57mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.5% 87.7g	69% 89.8g	130g per day for Men 19-50 years
Sugars	7.7% 5.6g	1.74% 1.26g	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	2.5% 1.8g	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	% 0.63g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.1% 3.46g	66.3% 25g	38g per day for Men 19-50 years
Protein	30% 16.7g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Bolillo Mexican Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.17% 1.57μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89% 1.07mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.68mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.17mg	36.3% 0.47mg	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	50% 200μg	128% 512μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.5% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.35% 0.31mg	5.25% 4.72mg	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	0% 0mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.3% 17μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bolillo Mexican Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	6.45% 64.5mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	94% 0.85mg	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	76.7% 6.13mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	11.2% 47mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	46.5% 1.07mg	73.6% 1.7mg	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	25% 175mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	6.06% 206mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	111% 61μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	53% 796mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	1.1% 41g	7.12% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Bolillo Mexican Bread vs Boiled Kidney Beans:

• Bollilo Mexican Roll Bread has 1.7 times more Vitamin B1, 3 times more Vitamin B2, 3.9 times more Vitamin B3 and more Vitamin B12 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.9 times more Vitamin B6, 2.6 times more Vitamin B9, 15 times more Vitamin C and 1.9 times more Vitamin K than Bollilo Mexican Roll Bread.
• Both Bollilo Mexican Roll Bread and Boiled All Types Kidney Beans have similar amounts of Vitamin B5 per 500 kcal.
• Both Bollilo Mexican Roll Bread as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Bolillo Mexican Bread vs Boiled Kidney Beans:

• Bollilo Mexican Roll Bread has 14.1 times more Selenium and 202.1 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.1 times more Calcium, 4 times more Copper, 1.4 times more Iron, 3.5 times more Magnesium, 1.6 times more Manganese, 3.1 times more Phosphorus, 7.7 times more Potassium, 2.8 times more Zinc and 6.4 times more Water than Bollilo Mexican Roll Bread.

Comparison of macro-nutrients per 500 calories:

• Bollilo Mexican Roll Bread has 4.6 times more Fat, 7.7 times more Saturated Fat, 3.6 times more Omega 6 and 4.4 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 8.3 times more Omega 3, 7.3 times more Fiber and 2 times more Protein than Bollilo Mexican Roll Bread.
• Both Bollilo Mexican Roll Bread and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Bollilo Mexican Roll Bread as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.