Discover which food has more nutrients per 100 calories - Bread or Red Kidney Beans?
Lets compare vitamin content per 100 calories of Bread vs Red Kidney Beans:
100 calories of Bread have 1.4 times more Vitamin B2, 3.3 times more Vitamin B3 and 1.3 times more Vitamin B5 than Red Kidney Beans.
While 100 kcal of Raw Red Kidney Beans contain 2.9 times more Vitamin B6 and 3.8 times more Vitamin B9 than Wheat Bread.
Both Bread and Red Kidney Beans provide similar amounts of Vitamin B1 per 100 calories.
Both Wheat Bread as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 calories.
Comparing minerals per 100 calories for Bread vs Red Kidney Beans:
100 calories of Bread have 1.9 times more Calcium, 11.1 times more Selenium and 48.5 times more Sodium than Red Kidney Beans.
While 100 kcal of Raw Red Kidney Beans contain 3.8 times more Copper, 1.5 times more Iron, 2.7 times more Magnesium, 2.6 times more Phosphorus, 7.8 times more Potassium and 2.2 times more Zinc than Wheat Bread.
Both Bread and Red Kidney Beans contain similar levels of Manganese per 100 calories.
100 calories of Bread lack sufficient amounts of Potassium
100 calories of Red Kidney Beans lack sufficient amounts of Selenium
Comparison of macro-nutrients per 100 calories:
100 calories of Bread have 7.8 times more Omega 6 and 3.4 times more Sugars than Red Kidney Beans.
While 100 kcal of Raw Red Kidney Beans contain 1.8 times more Omega 3, 3.1 times more Fiber and 1.7 times more Protein than Wheat Bread.
Both Bread and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 100 calories.
100 calories of Red Kidney Beans provide inadequate amounts of Omega 6