Comparing Nutrients in 300 calories Multi-grain BreadVS California Red Kidney Beans

Weight per 300 calories

Multi-grain Bread

113g

California Red Kidney Beans

91g

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

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

Macros Ratio

Protein Fat Carbs

Multi-grain Bread

20%

14%

66%

California Red Kidney Beans

29%

70%

300 kcal ▼

Macro Nutrients

Multi-grain Breadvs California Red Kidney Beans

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

Find Baked Products rich in Energy

4.94%4.8g

Fat

0.23%0.23g

4.8 gvs0.23 g

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

Find Baked Products rich in Fat

3.1%0.99g

Saturated Fat

0.1%0.033g

0.99 gvs0.033 g

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

Find Baked Products rich in Saturated Fat

14.5%0.23g

Omega 3

4.77%0.076g

0.23 gvs0.076 g

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

Find Baked Products rich in Omega 3

11%1.9g

Omega 6

0.29%0.049g

1.9 gvs0.049 g

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

Find Baked Products 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 Baked Products rich in Cholesterol

37.7%49g

Carbohydrate

42%54.4g

49 gvs54.4 g

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

Find Baked Products rich in Carbohydrate

9.98%7.23g

Sugars

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

7.23 gvsNA g

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

Find Baked Products rich in Sugars

3.83%2.77g

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]

2.77 gvsNA g

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

Find Baked Products rich in Fructose

%1.9g

Glucose

1.9 gvsNA g

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

Find Baked Products rich in Glucose

%0g

Sucrose

0 gvsNA g

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

Find Baked Products rich in Sucrose

22%8.38g

Fiber

59.6%22.6g

8.38 gvs22.6 g

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

Find Baked Products rich in Fiber

27%15g

Protein

39.6%22g

15 gvs22 g

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

Find Baked Products rich in Protein Buy premium vegan protein powder

Vitamins

Multi-grain 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 .

Find Baked Products rich in Vitamin A Buy Preformed Vegan Vitamin A

26.3%0.32mg

Vitamin B1

40%0.48mg

Thiamine

0.32 mgvs0.48 mg

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

Find Baked Products rich in Vitamin B1 Buy Vegan Vitamin B1

11.4%0.15mg

Vitamin B2

15.3%0.2mg

Riboflavin

0.15 mgvs0.2 mg

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

Find Baked Products rich in Vitamin B2 Buy Vegan Vitamin B2

28.6%4.58mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

4.58 mgvs1.87 mg

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

Find Baked Products rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

7.6%0.38mg

Vitamin B5

14%0.71mg

Pantothenic acid

0.38 mgvs0.71 mg

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

Find Baked Products rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

23%0.3mg

Vitamin B6

27.8%0.36mg

Pyridoxine

0.3 mgvs0.36 mg

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

Find Baked Products rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Baked Products rich in Vitamin B7

21.2%85μg

Vitamin B9

89.5%358μg

Folates and Folic Acid

85 μgvs358 μg

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

Find Baked Products 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 Baked Products rich in Vitamin B12 Buy Vegan Vitamin B12

0.13%0.11mg

Vitamin C

4.55%4.1mg

Ascorbic acid

0.11 mgvs4.1 mg

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

Find Baked Products 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 Baked Products rich in Vitamin D Buy Vegan Vitamin D

2.8%0.42mg

Vitamin E

Tocopherols and Tocotrienols

0.42 mgvsNA mg

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

Find Baked Products rich in Vitamin E

1.32%1.6μg

Vitamin K

Phytomenadione or phylloquinone

1.6 μgvsNA μg

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

Find Baked Products rich in Vitamin K

Minerals

Multi-grain Breadvs California Red Kidney Beans

11.7%117mg

Calcium

17.7%177mg

117 mgvs177 mg

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

Find Baked Products rich in Calcium

35.5%0.32mg

Copper

111%1mg

0.32 mgvs1 mg

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

Find Baked Products 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 Baked Products rich in Fluoride

35.4%2.83mg

Iron

106%8.5mg

2.83 mgvs8.5 mg

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

Find Baked Products rich in Iron

21%88.3mg

Magnesium

34.6%145mg

88.3 mgvs145 mg

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

Find Baked Products rich in Magnesium

100%2.3mg

Manganese

39.5%0.91mg

2.3 mgvs0.91 mg

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

Find Baked Products 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 Baked Products rich in Molybdenum

37%258mg

Phosphorus

52.6%368mg

258 mgvs368 mg

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

Find Baked Products rich in Phosphorus

7.66%260mg

Potassium

40%1355mg

260 mgvs1355 mg

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

Find Baked Products rich in Potassium

67.7%37.2μg

Selenium

5.3%2.9μg

37.2 μgvs2.9 μg

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

Find Baked Products rich in Selenium

28.8%431mg

Sodium

0.67%10mg

431 mgvs10 mg

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

Find Baked Products rich in Sodium

17.5%1.92mg

Zinc

21%2.3mg

1.92 mgvs2.3 mg

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

Find Baked Products rich in Zinc

1.13%42g

Water

0.29%10.7g

42 gvs10.7 g

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

Find Baked Products rich in Water

Lets compare vitamin content per 300 calories of Multi-grain Bread vs California Red Kidney Beans:

Multi-grain Bread has 2.4 times more Vitamin B3 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 1.5 times more Vitamin B1, 1.3 times more Vitamin B2, 1.9 times more Vitamin B5, 4.2 times more Vitamin B9 and 36.1 times more Vitamin C than Multi-grain Bread.
Both Multi-grain Bread and Raw California Red Kidney Beans have similar amounts of Vitamin B6 per 300 kcal.
Both Multi-grain Bread as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

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

Multi-grain Bread has 2.5 times more Manganese, 12.8 times more Selenium and 43.1 times more Sodium than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 1.5 times more Calcium, 3.1 times more Copper, 3 times more Iron, 1.6 times more Magnesium, 1.4 times more Phosphorus and 5.2 times more Potassium than Multi-grain Bread.
Both Multi-grain Bread and Raw California Red Kidney Beans have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Multi-grain Bread has 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.
While Raw California Red Kidney Beans contain 2.7 times more Fiber and 1.5 times more Protein than Multi-grain Bread.
Both Multi-grain Bread and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Multi-grain Bread as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Multi-grain BreadVS Cookies, animal crackers (includes arrowroot, tea biscuits)California Red Kidney BeansVS Cookies, animal crackers (includes arrowroot, tea biscuits)Multi-grain BreadVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Multi-grain BreadVS California Red Kidney Beans

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: