Comparing Nutrients in 300 calories California Red Kidney BeansVS Rolls, dinner, whole-wheat

Weight per 300 calories

California Red Kidney Beans

91g

Rolls, dinner, whole-wheat

113g

California Red Kidney Beans have 1.2 times more energy per 100g than Rolls, dinner, whole-wheat. It has high energy density when compared to other foods. Rolls, dinner, whole-wheat having high energy density.

Which food has more nutrients per 300 calories - California Red Kidney Beans or Rolls, dinner, whole-wheat?

Macros Ratio

Protein Fat Carbs

California Red Kidney Beans

29%

70%

Rolls, dinner, whole-wheat

12%

15%

73%

300 kcal ▼

Macro Nutrients

California Red Kidney Beansvs Rolls, dinner, whole-wheat

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

Find Legumes rich in Energy

0.23%0.23g

Fat

5.46%5.3g

0.23 gvs5.3 g

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

Find Legumes rich in Fat

0.1%0.033g

Saturated Fat

2.95%0.94g

0.033 gvs0.94 g

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

Find Legumes rich in Saturated Fat

4.77%0.076g

Omega 3

8.53%0.14g

0.076 gvs0.14 g

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

Find Legumes rich in Omega 3

0.29%0.049g

Omega 6

13.5%2.3g

0.049 gvs2.3 g

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

Find Legumes rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Legumes rich in Cholesterol

42%54.4g

Carbohydrate

44.3%57.6g

54.4 gvs57.6 g

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

Find Legumes rich in Carbohydrate

Sugars

13%9.54g

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

NA gvs9.54 g

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

Find Legumes rich in Sugars

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 .

Find Legumes rich in Fructose

Glucose

NA gvsNA g

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

Find Legumes rich in Glucose

Sucrose

NA gvsNA g

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

Find Legumes rich in Sucrose

59.6%22.6g

Fiber

22.3%8.46g

22.6 gvs8.46 g

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

Find Legumes rich in Fiber

39.6%22g

Protein

17.5%9.8g

22 gvs9.8 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 Rolls, dinner, whole-wheat

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 .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

40%0.48mg

Vitamin B1

23.3%0.28mg

Thiamine

0.48 mgvs0.28 mg

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

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1

15.3%0.2mg

Vitamin B2

13%0.17mg

Riboflavin

0.2 mgvs0.17 mg

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

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2

11.7%1.87mg

Vitamin B3

26%4.15mg

Niacin, nicotinic acid, niacinamide

1.87 mgvs4.15 mg

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

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

14%0.71mg

Vitamin B5

11%0.55mg

Pantothenic acid

0.71 mgvs0.55 mg

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

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

27.8%0.36mg

Vitamin B6

17%0.22mg

Pyridoxine

0.36 mgvs0.22 mg

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

Find Legumes rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Legumes rich in Vitamin B7

89.5%358μg

Vitamin B9

8.46%34μg

Folates and Folic Acid

358 μgvs34 μg

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

Find Legumes rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12

4.55%4.1mg

Vitamin C

0%0mg

Ascorbic acid

4.1 mgvs0 mg

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

Find Legumes rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Legumes rich in Vitamin D Buy Vegan Vitamin D

Vitamin E

6.77%1mg

Tocopherols and Tocotrienols

NA mgvs1 mg

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

Find Legumes rich in Vitamin E

Vitamin K

1.88%2.26μg

Phytomenadione or phylloquinone

NA μgvs2.26 μg

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

Find Legumes rich in Vitamin K

Minerals

California Red Kidney Beansvs Rolls, dinner, whole-wheat

17.7%177mg

Calcium

12%120mg

177 mgvs120 mg

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

Find Legumes rich in Calcium

111%1mg

Copper

30%0.27mg

1 mgvs0.27 mg

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

Find Legumes rich in Copper

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 .

Find Legumes rich in Fluoride

106%8.5mg

Iron

34%2.73mg

8.5 mgvs2.73 mg

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

Find Legumes rich in Iron

34.6%145mg

Magnesium

23%96mg

145 mgvs96 mg

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

Find Legumes rich in Magnesium

39.5%0.91mg

Manganese

113%2.6mg

0.91 mgvs2.6 mg

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

Find Legumes rich in Manganese

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 .

Find Legumes rich in Molybdenum

52.6%368mg

Phosphorus

36%253mg

368 mgvs253 mg

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

Find Legumes rich in Phosphorus

40%1355mg

Potassium

9.02%307mg

1355 mgvs307 mg

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

Find Legumes rich in Potassium

5.3%2.9μg

Selenium

101%55.7μg

2.9 μgvs55.7 μg

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

Find Legumes rich in Selenium

0.67%10mg

Sodium

39%588mg

10 mgvs588 mg

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

Find Legumes rich in Sodium

21%2.3mg

Zinc

20.6%2.27mg

2.3 mgvs2.27 mg

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

Find Legumes rich in Zinc

0.29%10.7g

Water

1%37.3g

10.7 gvs37.3 g

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

Find Legumes rich in Water

Lets compare vitamin content per 300 calories of California Red Kidney Beans vs Rolls, dinner, whole-wheat:

Raw California Red Kidney Beans have 1.7 times more Vitamin B1, 1.3 times more Vitamin B5, 1.6 times more Vitamin B6, 10.6 times more Vitamin B9 and more Vitamin C than Rolls, dinner, whole-wheat.
While Rolls, dinner, whole-wheat contain 2.2 times more Vitamin B3 than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans and Rolls, dinner, whole-wheat have similar amounts of Vitamin B2 per 300 kcal.
Both Raw California Red Kidney Beans as well as Rolls, dinner, whole-wheat 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 Rolls, dinner, whole-wheat:

Raw California Red Kidney Beans have 1.5 times more Calcium, 3.7 times more Copper, 3.1 times more Iron, 1.5 times more Magnesium, 1.5 times more Phosphorus and 4.4 times more Potassium than Rolls, dinner, whole-wheat.
While Rolls, dinner, whole-wheat contain 2.9 times more Manganese, 19.2 times more Selenium and 58.8 times more Sodium than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans and Rolls, dinner, whole-wheat have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw California Red Kidney Beans have 2.7 times more Fiber and 2.3 times more Protein than Rolls, dinner, whole-wheat.
While Rolls, dinner, whole-wheat contain 23.3 times more Fat, 1.8 times more Omega 3 and 46.8 times more Omega 6 than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans and Rolls, dinner, whole-wheat have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Raw California Red Kidney Beans as well as Rolls, dinner, whole-wheat 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 BeansRolls, dinner, whole-wheatVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Rolls, frenchRolls, dinner, whole-wheatVS Rolls, french

Compare Foods

Comparing Nutrients in 300 calories California Red Kidney BeansVS Rolls, dinner, whole-wheat

Weight per 300 calories

Which food has more nutrients per 300 calories - California Red Kidney Beans or Rolls, dinner, whole-wheat?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: