Comparing Nutrients in 500 calories Schar, Gluten-Free, Wheat-Free, Classic White Bread VS Red Kidney Beans

Weight per 500 calories

• Schar, Gluten-Free, Wheat-Free, Classic White Bread: 208g
• Red Kidney Beans: 148g

Raw Red Kidney Beans have 1.4 times more energy per unit of mass than Schar, Gluten-Free, Wheat-Free, Classic White Bread, which is high in comparison to other foods. Schar, Gluten-Free, Wheat-Free, Classic White Bread having above average energy density.

Discover which food has more nutrients per 500 calories - Schar, Gluten-Free, Wheat-Free, Classic White Bread or Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.6% 9.3g	1.62% 1.57g	97g per day for Men 19-50 years
Saturated Fat	6.36% 2.04g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	1.95% 0.031g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	6.08% 1.03g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74% 96g	70% 91g	130g per day for Men 19-50 years
Sugars	9.6% 6.96g	4.3% 3.1g	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	2.27% 1.65g	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	% 2.1g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	28% 10.6g	59.3% 22.6g	38g per day for Men 19-50 years
Protein	14% 7.94g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.5% 1.06mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.5% 7.13mg	19.6% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.93% 0.077mg	45.3% 0.59mg	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	7.8% 31.3μg	146% 585μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	7.4% 6.68mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.92% 8.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Red Kidney Beans	Recommended Dietary Allowance
Calcium	33% 331mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	115% 1.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.082% 3.26μg	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	82.6% 6.6mg	124% 9.93mg	8mg per day for Men 19-50 years
Magnesium	5.46% 23mg	48.7% 205mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	71.7% 1.65mg	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	16.4% 115mg	86% 602mg	700mg per day for Men 19-50 years
Potassium	4.04% 138mg	59.3% 2016mg	3400mg per day for Men 19-50 years
Selenium	1.5% 0.83μg	8.63% 4.75μg	55μg per day for Men 19-50 years
Sodium	61.3% 919mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	8.9% 0.98mg	37.6% 4.14mg	11mg per day for Men 19-50 years
Water	2.47% 91g	0.47% 17.4g	3700g per day for Men 19-50 years

Schar, Gluten-Free, Wheat-Free, Classic White Bread VS Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Schar, Gluten-Free, Wheat-Free, Classic White Bread or Red Kidney Beans?

Lets compare vitamin content per 500 calories of Schar, Gluten-Free, Wheat-Free, Classic White Bread vs Red Kidney Beans:

• 500 calories of Schar, Gluten-Free, Wheat-Free, Classic White Bread have 3.3 times more Vitamin B2 and 2.3 times more Vitamin B3 than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 7.6 times more Vitamin B6 and 18.7 times more Vitamin B9 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread and Red Kidney Beans provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Schar, Gluten-Free, Wheat-Free, Classic White Bread have insufficient amounts of Vitamin B6 and Vitamin B9

Comparing minerals per 500 calories for Schar, Gluten-Free, Wheat-Free, Classic White Bread vs Red Kidney Beans:

• 500 calories of Schar, Gluten-Free, Wheat-Free, Classic White Bread have 2.7 times more Calcium and 51.6 times more Sodium than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 5.7 times more Copper, 1.5 times more Iron, 8.9 times more Magnesium, 4.5 times more Manganese, 5.3 times more Phosphorus, 14.7 times more Potassium and 4.2 times more Zinc than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• 500 calories of Schar, Gluten-Free, Wheat-Free, Classic White Bread lack sufficient amounts of Magnesium, Potassium and Zinc
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread as well as Raw Red Kidney Beans lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Red Kidney Beans contain 17 times more Omega 3, 2.1 times more Fiber and 4.2 times more Protein than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Schar, Gluten-Free, Wheat-Free, Classic White Bread provide inadequate amounts of Omega 3
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.