Comparing Nutrients in 100 calories White Reduced-calorie BreadVS California Red Kidney Beans

Weight per 100 calories

White Reduced-calorie Bread

48.3g

California Red Kidney Beans

30.3g

Raw California Red Kidney Beans have 1.6 times more energy per unit of mass than White Reduced-calorie Bread, which is high in comparison to other foods. White Reduced-calorie Bread having above average energy density.

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

Macros Ratio

Protein Fat Carbs

White Reduced-calorie Bread

15%

10%

75%

California Red Kidney Beans

29%

70%

100 kcal ▼

Macro Nutrients

White Reduced-calorie Breadvs California Red Kidney Beans

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.25%1.2g

Fat

0.078%0.076g

1.2 gvs0.076 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.83%0.27g

Saturated Fat

0.034%0.011g

0.27 gvs0.011 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.85%0.014g

Omega 3

1.6%0.025g

0.014 gvs0.025 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.5%0.26g

Omega 6

0.096%0.016g

0.26 gvs0.016 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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16.5%21.4g

Carbohydrate

14%18g

21.4 gvs18 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.17%2.3g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.3 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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12.3%4.7g

Fiber

20%7.55g

4.7 gvs7.55 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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7.5%4.2g

Protein

13%7.4g

4.2 gvs7.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

White Reduced-calorie Breadvs California Red Kidney Beans

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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16.5%0.2mg

Vitamin B1

13.4%0.16mg

Thiamine

0.2 mgvs0.16 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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10.7%0.14mg

Vitamin B2

5.1%0.066mg

Riboflavin

0.14 mgvs0.066 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11%1.76mg

Vitamin B3

3.9%0.62mg

Niacin, nicotinic acid, niacinamide

1.76 mgvs0.62 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.46%0.22mg

Vitamin B5

4.73%0.24mg

Pantothenic acid

0.22 mgvs0.24 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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1.56%0.02mg

Vitamin B6

9.25%0.12mg

Pyridoxine

0.02 mgvs0.12 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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11.5%46μg

Vitamin B9

30%119μg

Folates and Folic Acid

46 μgvs119 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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5.64%0.14μg

Vitamin B12

0%0μg

Cobalamin

0.14 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.27%0.24mg

Vitamin C

1.5%1.36mg

Ascorbic acid

0.24 mgvs1.36 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.61%0.092mg

Vitamin E

Tocopherols and Tocotrienols

0.092 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.24%0.29μg

Vitamin K

Phytomenadione or phylloquinone

0.29 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

White Reduced-calorie Breadvs California Red Kidney Beans

4.54%45.4mg

Calcium

5.9%59mg

45.4 mgvs59 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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17.7%0.16mg

Copper

37%0.33mg

0.16 mgvs0.33 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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19.3%1.54mg

Iron

35.4%2.83mg

1.54 mgvs2.83 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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2.65%11mg

Magnesium

11.5%48.5mg

11 mgvs48.5 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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8.2%0.19mg

Manganese

13%0.3mg

0.19 mgvs0.3 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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8.35%58.5mg

Phosphorus

17.5%123mg

58.5 mgvs123 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.08%36.7mg

Potassium

13.3%452mg

36.7 mgvs452 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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19%10.5μg

Selenium

1.76%0.97μg

10.5 μgvs0.97 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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15.4%231mg

Sodium

0.22%3.33mg

231 mgvs3.33 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.9%0.65mg

Zinc

7.02%0.77mg

0.65 mgvs0.77 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.56%20.7g

Water

0.096%3.56g

20.7 gvs3.56 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of White Reduced-calorie Bread vs California Red Kidney Beans:

White Reduced-calorie Bread has 1.2 times more Vitamin B1, 2.1 times more Vitamin B2, 2.8 times more Vitamin B3 and more Vitamin B12 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 5.9 times more Vitamin B6, 2.6 times more Vitamin B9 and 5.6 times more Vitamin C than White Reduced-calorie Bread.
Both White Reduced-calorie Bread and Raw California Red Kidney Beans have similar amounts of Vitamin B5 per 100 kcal.
Both White Reduced-calorie Bread as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for White Reduced-calorie Bread vs California Red Kidney Beans:

White Reduced-calorie Bread has 10.8 times more Selenium and 69.4 times more Sodium than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 1.3 times more Calcium, 2.1 times more Copper, 1.8 times more Iron, 4.4 times more Magnesium, 1.6 times more Manganese, 2.1 times more Phosphorus and 12.3 times more Potassium than White Reduced-calorie Bread.
Both White Reduced-calorie Bread and Raw California Red Kidney Beans have similar amounts of Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

White Reduced-calorie Bread has 15.9 times more Fat and 15.7 times more Omega 6 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 1.9 times more Omega 3, 1.6 times more Fiber and 1.8 times more Protein than White Reduced-calorie Bread.
Both White Reduced-calorie Bread and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 100 kcal.
Both White Reduced-calorie Bread as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

White Reduced-calorie BreadVS Rice Bran BreadCalifornia Red Kidney BeansVS Rice Bran BreadWhite Reduced-calorie BreadVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

Compare Foods

Comparing Nutrients in 100 calories White Reduced-calorie BreadVS California Red Kidney Beans

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: