Comparing Nutrients in 500 calories Commercial Whole-wheat Bread VS Boiled Kidney Beans

Weight per 500 calories

• Commercial Whole-wheat Bread: 198g
• Boiled Kidney Beans: 394g

Commercial Whole-wheat Bread has 2 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 - Commercial Whole-wheat Bread or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Commercial Whole-wheat Bread	20%	12%	68%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Commercial Whole-wheat Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.94g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	4.48% 1.43g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	17.2% 0.28g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	17% 2.87g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.7g	69% 89.8g	130g per day for Men 19-50 years
Sugars	12% 8.6g	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	6.05% 4.4g	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	% 2.12g	NA	g per day for Men 19-50 years
Sucrose	% 0.06g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	66.3% 25g	38g per day for Men 19-50 years
Protein	44% 24.7g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Commercial Whole-wheat Bread	Boiled 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	65% 0.78mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	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	25.6% 1.3mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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	21% 83.3μg	128% 512μg	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	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	35% 5.28mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Whole-wheat Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	32% 319mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	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	61.3% 4.9mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	35.4% 149mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	188% 4.3mg	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	60% 421mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	15% 504mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	93% 51μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	60% 903mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	2.1% 77.4g	7.12% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Commercial Whole-wheat Bread vs Boiled Kidney Beans:

• Commercially Prepared Whole-wheat Bread has 1.2 times more Vitamin B1, 1.5 times more Vitamin B2, 3.9 times more Vitamin B3, 1.5 times more Vitamin B5 and 44.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 6.1 times more Vitamin B9, more Vitamin C and 2.1 times more Vitamin K than Commercially Prepared Whole-wheat Bread.
• Both Commercially Prepared Whole-wheat Bread and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 per 500 kcal.
• Both Commercially Prepared Whole-wheat Bread as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Commercial Whole-wheat Bread vs Boiled Kidney Beans:

• Commercially Prepared Whole-wheat Bread has 2.3 times more Calcium, 2.5 times more Manganese, 11.8 times more Selenium and 229.3 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.9 times more Copper, 1.8 times more Iron, 1.3 times more Phosphorus, 3.2 times more Potassium and 3.4 times more Water than Commercially Prepared Whole-wheat Bread.
• Both Commercially Prepared Whole-wheat Bread and Boiled All Types Kidney Beans have similar amounts of Magnesium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Commercially Prepared Whole-wheat Bread has 3.5 times more Fat, 6.7 times more Omega 6 and 6.8 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.4 times more Omega 3, 2.1 times more Fiber and 1.4 times more Protein than Commercially Prepared Whole-wheat Bread.
• Both Commercially Prepared Whole-wheat Bread and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Commercially Prepared Whole-wheat Bread as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.