Comparing Nutrients in 300 calories Boiled Kidney BeansVS Bolillo Mexican Bread

Weight per 300 calories

Boiled Kidney Beans

236g

Bolillo Mexican Bread

94g

Bollilo Mexican Roll Bread has 2.5 times more energy per unit of mass than Boiled All Types Kidney Beans, which is high in comparison to other foods. Boiled Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Boiled Kidney Beans or Bolillo Mexican Bread?

Macros Ratio

Protein Fat Carbs

Boiled Kidney Beans

27%

70%

Bolillo Mexican Bread

13%

16%

71%

300 kcal ▼

Macro Nutrients

Boiled Kidney Beansvs Bolillo Mexican Bread

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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1.2%1.2g

Fat

5.64%5.47g

1.2 gvs5.47 g

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

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0.54%0.17g

Saturated Fat

4.13%1.32g

0.17 gvs1.32 g

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

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25%0.4g

Omega 3

3%0.048g

0.4 gvs0.048 g

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

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1.5%0.26g

Omega 6

5.36%0.91g

0.26 gvs0.91 g

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

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0%0mg

Cholesterol

0.33%0.94mg

0 mgvs0.94 mg

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

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41.4%54g

Carbohydrate

40.5%52.6g

54 gvs52.6 g

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

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1.04%0.76g

Sugars

4.6%3.35g

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

0.76 gvs3.35 g

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

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Fructose

1.5%1.1g

≤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 gvs1.1 g

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

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Glucose

%0.38g

NA gvs0.38 g

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

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Sucrose

%0g

NA gvs0 g

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

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39.8%15g

Fiber

5.46%2.08g

15 gvs2.08 g

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

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36.6%20.5g

Protein

18%10g

20.5 gvs10 g

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

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Boiled Kidney Beansvs Bolillo Mexican Bread

0%0μg

Vitamin A

0.1%0.94μg

RAE, retinol activity equivalents

0 μgvs0.94 μg

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

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31.5%0.38mg

Vitamin B1

53.5%0.64mg

Thiamine

0.38 mgvs0.64 mg

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

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10.5%0.14mg

Vitamin B2

31.2%0.41mg

Riboflavin

0.14 mgvs0.41 mg

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

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8.53%1.37mg

Vitamin B3

33%5.27mg

Niacin, nicotinic acid, niacinamide

1.37 mgvs5.27 mg

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

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10.4%0.52mg

Vitamin B5

9.8%0.49mg

Pantothenic acid

0.52 mgvs0.49 mg

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

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22%0.28mg

Vitamin B6

7.6%0.099mg

Pyridoxine

0.28 mgvs0.099 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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76.8%307μg

Vitamin B9

30%120μg

Folates and Folic Acid

307 μgvs120 μg

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

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0%0μg

Vitamin B12

5.1%0.12μg

Cobalamin

0 μgvs0.12 μg

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

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3.15%2.83mg

Vitamin C

0.21%0.19mg

Ascorbic acid

2.83 mgvs0.19 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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0.47%0.071mg

Vitamin E

0%0mg

Tocopherols and Tocotrienols

0.071 mgvs0 mg

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

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16.5%20μg

Vitamin K

8.57%10.3μg

Phytomenadione or phylloquinone

20 μgvs10.3 μg

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

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Minerals

Boiled Kidney Beansvs Bolillo Mexican Bread

8.27%82.7mg

Calcium

3.87%38.7mg

82.7 mgvs38.7 mg

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

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56.7%0.51mg

Copper

14%0.13mg

0.51 mgvs0.13 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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65.6%5.24mg

Iron

46%3.68mg

5.24 mgvs3.68 mg

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

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23.6%99mg

Magnesium

6.74%28.3mg

99 mgvs28.3 mg

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

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44%1mg

Manganese

28%0.64mg

1 mgvs0.64 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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46.6%326mg

Phosphorus

15%105mg

326 mgvs105 mg

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

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28%957mg

Potassium

3.63%124mg

957 mgvs124 mg

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

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4.72%2.6μg

Selenium

66.6%36.6μg

2.6 μgvs36.6 μg

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

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0.16%2.36mg

Sodium

32%477mg

2.36 mgvs477 mg

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

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21.5%2.36mg

Zinc

7.55%0.83mg

2.36 mgvs0.83 mg

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

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4.27%158g

Water

0.66%24.6g

158 gvs24.6 g

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

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Lets compare vitamin content per 300 calories of Boiled Kidney Beans vs Bolillo Mexican Bread:

Boiled All Types Kidney Beans have 2.9 times more Vitamin B6, 2.6 times more Vitamin B9, 15 times more Vitamin C and 1.9 times more Vitamin K than Bollilo Mexican Roll Bread.
While Bollilo Mexican Roll Bread contains 1.7 times more Vitamin B1, 3 times more Vitamin B2, 3.9 times more Vitamin B3 and more Vitamin B12 than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Bollilo Mexican Roll Bread have similar amounts of Vitamin B5 per 300 kcal.
Both Boiled All Types Kidney Beans as well as Bollilo Mexican Roll Bread have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Boiled Kidney Beans vs Bolillo Mexican Bread:

Boiled All Types Kidney Beans have 2.1 times more Calcium, 4 times more Copper, 1.4 times more Iron, 3.5 times more Magnesium, 1.6 times more Manganese, 3.1 times more Phosphorus, 7.7 times more Potassium, 2.8 times more Zinc and 6.4 times more Water than Bollilo Mexican Roll Bread.
While Bollilo Mexican Roll Bread contains 14.1 times more Selenium and 202.1 times more Sodium than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 300 calories:

Boiled All Types Kidney Beans have 8.3 times more Omega 3, 7.3 times more Fiber and 2 times more Protein than Bollilo Mexican Roll Bread.
While Bollilo Mexican Roll Bread contains 4.6 times more Fat, 7.7 times more Saturated Fat, 3.6 times more Omega 6 and 4.4 times more Sugars than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Bollilo Mexican Roll Bread have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Boiled All Types Kidney Beans as well as Bollilo Mexican Roll Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Kidney BeansVS Canned Kidney BeansBolillo Mexican BreadVS Canned Kidney BeansBoiled Kidney BeansVS Cookie, with peanut butter filling, chocolate-coatedBolillo Mexican BreadVS Cookie, with peanut butter filling, chocolate-coated

Compare Foods

Comparing Nutrients in 300 calories Boiled Kidney BeansVS Bolillo Mexican Bread

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Kidney Beans or Bolillo Mexican Bread?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: