Comparing Nutrients in 300 calories California Red Kidney BeansVS Toasted Multi-grain Bread

Weight per 300 calories

California Red Kidney Beans

91g

Toasted Multi-grain Bread

104g

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

Which food has more nutrients per 300 calories - California Red Kidney Beans or Toasted Multi-grain Bread?

Macros Ratio

Protein Fat Carbs

California Red Kidney Beans

29%

70%

Toasted Multi-grain Bread

20%

14%

66%

300 kcal ▼

Macro Nutrients

California Red Kidney Beansvs Toasted Multi-grain 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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0.23%0.23g

Fat

4.94%4.8g

0.23 gvs4.8 g

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

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0.1%0.033g

Saturated Fat

3.1%0.99g

0.033 gvs0.99 g

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

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4.77%0.076g

Omega 3

14.5%0.23g

0.076 gvs0.23 g

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

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0.29%0.049g

Omega 6

11%1.9g

0.049 gvs1.9 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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42%54.4g

Carbohydrate

37.7%49g

54.4 gvs49 g

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

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Sugars

9.97%7.23g

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

NA gvs7.23 g

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

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Fructose

3.84%2.8g

≤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 gvs2.8 g

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

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Glucose

%1.9g

NA gvs1.9 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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59.6%22.6g

Fiber

22.2%8.44g

22.6 gvs8.44 g

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

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39.6%22g

Protein

27%15g

22 gvs15 g

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

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

California Red Kidney Beansvs Toasted Multi-grain Bread

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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40%0.48mg

Vitamin B1

21%0.25mg

Thiamine

0.48 mgvs0.25 mg

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

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15.3%0.2mg

Vitamin B2

11.4%0.15mg

Riboflavin

0.2 mgvs0.15 mg

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

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11.7%1.87mg

Vitamin B3

28.6%4.58mg

Niacin, nicotinic acid, niacinamide

1.87 mgvs4.58 mg

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

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14%0.71mg

Vitamin B5

7.6%0.38mg

Pantothenic acid

0.71 mgvs0.38 mg

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

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27.8%0.36mg

Vitamin B6

23%0.3mg

Pyridoxine

0.36 mgvs0.3 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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89.5%358μg

Vitamin B9

18.2%73μg

Folates and Folic Acid

358 μgvs73 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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4.55%4.1mg

Vitamin C

0.12%0.1mg

Ascorbic acid

4.1 mgvs0.1 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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Vitamin E

2.78%0.42mg

Tocopherols and Tocotrienols

NA mgvs0.42 mg

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

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Vitamin K

1.3%1.56μg

Phytomenadione or phylloquinone

NA μgvs1.56 μg

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

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Minerals

California Red Kidney Beansvs Toasted Multi-grain Bread

17.7%177mg

Calcium

11.6%116mg

177 mgvs116 mg

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

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111%1mg

Copper

35.5%0.32mg

1 mgvs0.32 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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106%8.5mg

Iron

35.4%2.83mg

8.5 mgvs2.83 mg

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

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34.6%145mg

Magnesium

21%88.5mg

145 mgvs88.5 mg

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

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39.5%0.91mg

Manganese

100%2.3mg

0.91 mgvs2.3 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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52.6%368mg

Phosphorus

36.8%257mg

368 mgvs257 mg

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

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40%1355mg

Potassium

7.66%260mg

1355 mgvs260 mg

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

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5.3%2.9μg

Selenium

68%37.3μg

2.9 μgvs37.3 μg

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

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0.67%10mg

Sodium

28.8%431mg

10 mgvs431 mg

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

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21%2.3mg

Zinc

17.5%1.93mg

2.3 mgvs1.93 mg

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

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0.29%10.7g

Water

0.89%32.8g

10.7 gvs32.8 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 California Red Kidney Beans vs Toasted Multi-grain Bread:

Raw California Red Kidney Beans have 1.9 times more Vitamin B1, 1.3 times more Vitamin B2, 1.9 times more Vitamin B5, 1.2 times more Vitamin B6, 4.9 times more Vitamin B9 and 39.3 times more Vitamin C than Toasted Multi-grain Bread with Whole-grain.
While Toasted Multi-grain Bread with Whole-grain contains 2.4 times more Vitamin B3 than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for California Red Kidney Beans vs Toasted Multi-grain Bread:

Raw California Red Kidney Beans have 1.5 times more Calcium, 3.1 times more Copper, 3 times more Iron, 1.6 times more Magnesium, 1.4 times more Phosphorus, 5.2 times more Potassium and 1.2 times more Zinc than Toasted Multi-grain Bread with Whole-grain.
While Toasted Multi-grain Bread with Whole-grain contains 2.5 times more Manganese, 12.8 times more Selenium and 43.1 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 300 calories:

Raw California Red Kidney Beans have 2.7 times more Fiber and 1.5 times more Protein than Toasted Multi-grain Bread with Whole-grain.
While Toasted Multi-grain Bread with Whole-grain contains 21.1 times more Fat, 30.2 times more Saturated Fat, 3 times more Omega 3 and 38.4 times more Omega 6 than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans and Toasted Multi-grain Bread with Whole-grain have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Raw California Red Kidney Beans as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

California Red Kidney BeansVS Boiled California Red Kidney BeansToasted Multi-grain BreadVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Oat Bran BreadToasted Multi-grain BreadVS Oat Bran Bread

Compare Foods

Comparing Nutrients in 300 calories California Red Kidney BeansVS Toasted Multi-grain Bread

Weight per 300 calories

Which food has more nutrients per 300 calories - California Red Kidney Beans or Toasted Multi-grain Bread?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: