Comparing Nutrients in 100 calories Potato Bread VS California Red Kidney Beans

Weight per 100 calories

• Potato Bread: 37.6g
• California Red Kidney Beans: 30.3g

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

Which food has more nutrients per 100 calories - Potato Bread or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Potato Bread	19%	11%	70%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Potato Bread	California Red Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	0.078% 0.076g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.034% 0.011g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.6% 0.025g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.096% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.7g	14% 18g	130g per day for Men 19-50 years
Sugars	4.86% 3.53g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	6.23% 2.37g	20% 7.55g	38g per day for Men 19-50 years
Protein	8.4% 4.7g	13% 7.4g	56g per day for Men 19-50 years

Vitamins

	Potato Bread	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1% 9.02μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.07% 0.04mg	5.1% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.14% 0.31mg	4.73% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	9.25% 0.12mg	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	12% 47.4μg	30% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.35% 0.056μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.5% 1.36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.13% 0.75IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.18% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.13% 2.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Bread	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.07% 70.7mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	3.93% 0.035mg	37% 0.33mg	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	10.6% 0.85mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	2.5% 10.5mg	11.5% 48.5mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	13% 0.3mg	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	20% 139mg	17.5% 123mg	700mg per day for Men 19-50 years
Potassium	7.94% 270mg	13.3% 452mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	1.76% 0.97μg	55μg per day for Men 19-50 years
Sodium	9.4% 141mg	0.22% 3.33mg	1500mg per day for Men 19-50 years
Zinc	4.92% 0.54mg	7.02% 0.77mg	11mg per day for Men 19-50 years
Water	0.34% 12.6g	0.096% 3.56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Potato Bread vs California Red Kidney Beans:

• Potato Bread has more Vitamin A, 1.3 times more Vitamin B5 and more Vitamin B12 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.3 times more Vitamin B1, 1.7 times more Vitamin B2, 1.3 times more Vitamin B3, 1.4 times more Vitamin B6, 2.5 times more Vitamin B9 and more Vitamin C than Potato Bread.
• Both Potato Bread as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Potato Bread vs California Red Kidney Beans:

• Potato Bread has 3.7 times more Selenium and 42.3 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 9.4 times more Copper, 3.3 times more Iron, 4.6 times more Magnesium, 3.2 times more Manganese, 1.7 times more Potassium and 1.4 times more Zinc than Potato Bread.
• Both Potato Bread and Raw California Red Kidney Beans have similar amounts of Calcium and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Potato Bread has 15.5 times more Fat than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain more Omega 3, 3.2 times more Fiber and 1.6 times more Protein than Potato Bread.
• Both Potato Bread and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Potato Bread as well as Raw California Red Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.