Comparing Nutrients in 100 calories Canned Red Kidney Beans with Liquids VS Multi-grain Bread

Weight per 100 calories

• Canned Red Kidney Beans with Liquids: 124g
• Multi-grain Bread: 37.7g

Multi-grain Bread has 3.3 times more energy per unit of mass than Canned Red Kidney Beans Solids and Liquids, which is high in comparison to other foods. Canned Red Kidney Beans with Liquids having average energy density.

Discover which food has more nutrients per 100 calories - Canned Red Kidney Beans with Liquids or Multi-grain Bread?

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Multi-grain Bread	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.44g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	4.83% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.3g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	3.15% 2.3g	3.33% 2.4g	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	0% 0g	1.28% 0.92g	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	% 0g	% 0.64g	g per day for Men 19-50 years
Sucrose	% 2.3g	% 0g	g per day for Men 19-50 years
Fiber	14% 5.3g	7.35% 2.8g	38g per day for Men 19-50 years
Protein	11.5% 6.44g	9% 5.04g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	8.77% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.36% 0.083mg	3.8% 0.049mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	9.53% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	2.54% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.6% 0.099mg	7.63% 0.099mg	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	7.1% 28.4μg	7.08% 28.3μg	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	1.1% 0.99mg	0.042% 0.038mg	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	0.16% 0.025mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.2% 5.06μg	0.44% 0.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Multi-grain Bread	Recommended Dietary Allowance
Calcium	3.6% 36mg	3.9% 39mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	12% 0.11mg	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	19.3% 1.54mg	11.8% 0.94mg	8mg per day for Men 19-50 years
Magnesium	8.8% 37mg	7% 29.4mg	420mg per day for Men 19-50 years
Manganese	15.6% 0.36mg	33.2% 0.76mg	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	18.7% 131mg	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	9.44% 321mg	2.55% 86.8mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	22.6% 12.4μg	55μg per day for Men 19-50 years
Sodium	21% 316mg	9.6% 144mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	5.83% 0.64mg	11mg per day for Men 19-50 years
Water	2.6% 96g	0.38% 14g	3700g per day for Men 19-50 years

Canned Red Kidney Beans With Liquids VS Multi-grain Bread Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Canned Red Kidney Beans with Liquids or Multi-grain Bread?

Lets compare vitamin content per 100 calories of Canned Red Kidney Beans with Liquids vs Multi-grain Bread:

• 100 calories of Canned Red Kidney Beans with Liquids have 1.2 times more Vitamin B1, 1.7 times more Vitamin B2, 1.3 times more Vitamin B5 and 9.6 times more Vitamin K than Multi-grain Bread.
• While 100 kcal of Multi-grain Bread contain 2.5 times more Vitamin B3 than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Multi-grain Bread provide similar amounts of Vitamin B6 and Vitamin B9 per 100 calories.
• 100 calories of Multi-grain Bread have insufficient amounts of Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids as well as Multi-grain Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 100 calories.

Comparing minerals per 100 calories for Canned Red Kidney Beans with Liquids vs Multi-grain Bread:

• 100 calories of Canned Red Kidney Beans with Liquids have 1.7 times more Copper, 1.6 times more Iron, 1.3 times more Magnesium, 1.5 times more Phosphorus, 3.7 times more Potassium, 2.2 times more Sodium and 6.9 times more Water than Multi-grain Bread.
• While 100 kcal of Multi-grain Bread contain 2.1 times more Manganese and 9.1 times more Selenium than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Multi-grain Bread contain similar levels of Calcium and Zinc per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Canned Red Kidney Beans with Liquids have 1.9 times more Fiber and 1.3 times more Protein than Multi-grain Bread.
• While 100 kcal of Multi-grain Bread contain 6.1 times more Omega 6 than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Multi-grain Bread offer comparable quantities of Energy, Omega 3, Carbohydrate and Sugars per 100 calories.
• 100 calories of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6