Comparing Nutrients in 100 calories Bolillo Mexican Bread VS California Red Kidney Beans

Weight per 100 calories

• Bolillo Mexican Bread: 31.4g
• California Red Kidney Beans: 30.3g

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

Discover which food has more nutrients per 100 calories - Bolillo Mexican Bread or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Bolillo Mexican Bread	13%	16%	71%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Bolillo Mexican Bread	California Red Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.82g	0.078% 0.076g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	0.034% 0.011g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	1.6% 0.025g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.3g	0.096% 0.016g	17g per day for Men 19-50 years
Cholesterol	0.11% 0.31mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.5g	14% 18g	130g per day for Men 19-50 years
Sugars	1.54% 1.1g	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	0.5% 0.36g	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	% 0.13g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	1.82% 0.69g	20% 7.55g	38g per day for Men 19-50 years
Protein	6% 3.35g	13% 7.4g	56g per day for Men 19-50 years

Vitamins

	Bolillo Mexican Bread	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.035% 0.31μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.21mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.14mg	5.1% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.76mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.27% 0.16mg	4.73% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.54% 0.033mg	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	10% 40μg	30% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.7% 0.041μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.07% 0.063mg	1.5% 1.36mg	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% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.86% 3.43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bolillo Mexican Bread	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.3% 13mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	4.7% 0.042mg	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	15.3% 1.23mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	2.25% 9.43mg	11.5% 48.5mg	420mg per day for Men 19-50 years
Manganese	9.3% 0.21mg	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	5% 35mg	17.5% 123mg	700mg per day for Men 19-50 years
Potassium	1.2% 41mg	13.3% 452mg	3400mg per day for Men 19-50 years
Selenium	22% 12.2μg	1.76% 0.97μg	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	0.22% 3.33mg	1500mg per day for Men 19-50 years
Zinc	2.5% 0.28mg	7.02% 0.77mg	11mg per day for Men 19-50 years
Water	0.22% 8.2g	0.096% 3.56g	3700g per day for Men 19-50 years

Bolillo Mexican Bread VS California Red Kidney Beans Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Bolillo Mexican Bread or California Red Kidney Beans?

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

• 100 calories of Bolillo Mexican Bread have 1.3 times more Vitamin B1, 2 times more Vitamin B2 and 2.8 times more Vitamin B3 than California Red Kidney Beans.
• While 100 kcal of Raw California Red Kidney Beans contain 1.4 times more Vitamin B5, 3.6 times more Vitamin B6 and 3 times more Vitamin B9 than Bollilo Mexican Roll Bread.
• Both Bollilo Mexican Roll Bread as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

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

• 100 calories of Bolillo Mexican Bread have 12.6 times more Selenium and 47.7 times more Sodium than California Red Kidney Beans.
• While 100 kcal of Raw California Red Kidney Beans contain 4.6 times more Calcium, 7.9 times more Copper, 2.3 times more Iron, 5.1 times more Magnesium, 1.4 times more Manganese, 3.5 times more Phosphorus, 11 times more Potassium and 2.8 times more Zinc than Bollilo Mexican Roll Bread.
• 100 calories of Bolillo Mexican Bread lack sufficient amounts of Calcium and Potassium
• 100 calories of California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Raw California Red Kidney Beans contain 10.9 times more Fiber and 2.2 times more Protein than Bollilo Mexican Roll Bread.
• Both Bolillo Mexican Bread and California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Bolillo Mexican Bread provide inadequate amounts of Fiber
• Both Bollilo Mexican Roll Bread as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.