Comparing Nutrients in 100 calories Red Kidney Beans VS Udi's, Gluten Free, Soft & Hearty Whole Grain Bread

Weight per 100 calories

• Red Kidney Beans: 29.7g
• Udi's, Gluten Free, Soft & Hearty Whole Grain Bread: 32.4g

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

Discover which food has more nutrients per 100 calories - Red Kidney Beans or Udi's, Gluten Free, Soft & Hearty Whole Grain Bread?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	9%	27%	64%

Macro Nutrients

	Red Kidney Beans	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	3.1% 3.02g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	6.64% 0.11g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.068g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	12.2% 16g	130g per day for Men 19-50 years
Sugars	0.86% 0.62g	4.38% 3.17g	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	NA	0.62% 0.45g	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	NA	% 0.52g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	12% 4.5g	4.17% 1.6g	38g per day for Men 19-50 years
Protein	12% 6.7g	4.2% 2.35g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	4.85% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	7.97% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.63mg	2.85% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.63% 0.23mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.06% 0.12mg	2.24% 0.029mg	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	29.2% 117μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.5% 1.34mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.42% 0.062mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.66μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Recommended Dietary Allowance
Calcium	2.46% 24.6mg	1.94% 19.4mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	2.66% 0.024mg	0.9mg per day for Men 19-50 years
Fluoride	0.016% 0.65μg	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	25% 2mg	3.07% 0.25mg	8mg per day for Men 19-50 years
Magnesium	9.75% 41mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	7.1% 0.16mg	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	17.2% 120mg	3.56% 25mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	1.17% 40mg	3400mg per day for Men 19-50 years
Selenium	1.73% 0.95μg	NA	55μg per day for Men 19-50 years
Sodium	0.24% 3.56mg	11% 165mg	1500mg per day for Men 19-50 years
Zinc	7.53% 0.83mg	1.7% 0.19mg	11mg per day for Men 19-50 years
Water	0.094% 3.5g	0.28% 10.5g	3700g per day for Men 19-50 years

Red Kidney Beans VS Udi's, Gluten Free, Soft & Hearty Whole Grain Bread Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Red Kidney Beans or Udi's, Gluten Free, Soft & Hearty Whole Grain Bread?

Lets compare vitamin content per 100 calories of Red Kidney Beans vs Udi's, Gluten Free, Soft & Hearty Whole Grain Bread:

• 100 calories of Red Kidney Beans have 3.1 times more Vitamin B1, 1.4 times more Vitamin B3 and 4 times more Vitamin B6 than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.
• While 100 kcal of Udi's, Gluten Free, Soft & Hearty Whole Grain Bread contain 1.6 times more Vitamin B2 than Raw Red Kidney Beans.

Comparing minerals per 100 calories for Red Kidney Beans vs Udi's, Gluten Free, Soft & Hearty Whole Grain Bread:

• 100 calories of Red Kidney Beans have 1.3 times more Calcium, 8.7 times more Copper, 8.1 times more Iron, 4.1 times more Magnesium, 2 times more Manganese, 4.8 times more Phosphorus, 10.1 times more Potassium and 4.4 times more Zinc than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.
• While 100 kcal of Udi's, Gluten Free, Soft & Hearty Whole Grain Bread contain 46.4 times more Sodium than Raw Red Kidney Beans.
• 100 calories of Udi's, Gluten Free, Soft & Hearty Whole Grain Bread lack sufficient amounts of Calcium, Potassium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Red Kidney Beans have 2.8 times more Fiber and 2.8 times more Protein than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.
• While 100 kcal of Udi's, Gluten Free, Soft & Hearty Whole Grain Bread contain 9.6 times more Fat, 2.5 times more Omega 3, 7.5 times more Omega 6 and 5.1 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Udi's, Gluten Free, Soft & Hearty Whole Grain Bread offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Red Kidney Beans provide inadequate amounts of Omega 6