Comparing Nutrients in 300 calories Pumpernickel BreadVS Canned Kidney Beans

Weight per 300 calories

Pumpernickel Bread

120g

Canned Kidney Beans

357g

Pumpernickel Bread has 3 times more energy per 100g than Canned Kidney Beans. It has high energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Pumpernickel Bread or Canned Kidney Beans?

Macros Ratio

Protein Fat Carbs

Pumpernickel Bread

14%

11%

75%

Canned Kidney Beans

25%

69%

300 kcal ▼

Macro Nutrients

Pumpernickel Breadvs Canned Kidney Beans

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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3.84%3.72g

Fat

2.2%2.14g

3.72 gvs2.14 g

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

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1.64%0.52g

Saturated Fat

1.57%0.5g

0.52 gvs0.5 g

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

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6.9%0.11g

Omega 3

18.3%0.29g

0.11 gvs0.29 g

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

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8.1%1.37g

Omega 6

2.23%0.38g

1.37 gvs0.38 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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44%57g

Carbohydrate

40%51.8g

57 gvs51.8 g

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

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0.88%0.64g

Sugars

9.1%6.6g

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

0.64 gvs6.6 g

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

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Fructose

0%0g

≤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 gvs0 g

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

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Glucose

%0g

NA gvs0 g

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

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Sucrose

%6.6g

NA gvs6.6 g

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

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20.5%7.8g

Fiber

40.4%15.4g

7.8 gvs15.4 g

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

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18.6%10.4g

Protein

33.3%18.6g

10.4 gvs18.6 g

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

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Vitamins

Pumpernickel Breadvs Canned Kidney Beans

0%0μg

Vitamin A

RAE, retinol activity equivalents

0 μgvsNA μg

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

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32.7%0.39mg

Vitamin B1

34.5%0.41mg

Thiamine

0.39 mgvs0.41 mg

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

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28%0.37mg

Vitamin B2

14%0.18mg

Riboflavin

0.37 mgvs0.18 mg

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

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23%3.7mg

Vitamin B3

9.17%1.47mg

Niacin, nicotinic acid, niacinamide

3.7 mgvs1.47 mg

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

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9.7%0.48mg

Vitamin B5

9.86%0.49mg

Pantothenic acid

0.48 mgvs0.49 mg

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

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11.6%0.15mg

Vitamin B6

20.3%0.26mg

Pyridoxine

0.15 mgvs0.26 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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28%112μg

Vitamin B9

32%129μg

Folates and Folic Acid

112 μgvs129 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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0%0mg

Vitamin C

4.76%4.3mg

Ascorbic acid

0 mgvs4.3 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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3.36%0.5mg

Vitamin E

0.48%0.071mg

Tocopherols and Tocotrienols

0.5 mgvs0.071 mg

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

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0.8%0.96μg

Vitamin K

12.2%14.6μg

Phytomenadione or phylloquinone

0.96 μgvs14.6 μg

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

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Minerals

Pumpernickel Breadvs Canned Kidney Beans

8.16%81.6mg

Calcium

12%121mg

81.6 mgvs121 mg

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

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38.3%0.34mg

Copper

53.6%0.48mg

0.34 mgvs0.48 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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43%3.44mg

Iron

52.2%4.18mg

3.44 mgvs4.18 mg

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

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15.4%64.8mg

Magnesium

23%96mg

64.8 mgvs96 mg

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

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68%1.57mg

Manganese

26%0.6mg

1.57 mgvs0.6 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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30.5%214mg

Phosphorus

46%321mg

214 mgvs321 mg

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

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7.34%250mg

Potassium

25%846mg

250 mgvs846 mg

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

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53.5%29.4μg

Selenium

5.84%3.2μg

29.4 μgvs3.2 μg

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

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47.7%715mg

Sodium

70.5%1057mg

715 mgvs1057 mg

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

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16%1.78mg

Zinc

15%1.64mg

1.78 mgvs1.64 mg

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

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1.23%45.5g

Water

7.53%279g

45.5 gvs279 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 Pumpernickel Bread vs Canned Kidney Beans:

Pumpernickel Bread has 2 times more Vitamin B2, 2.5 times more Vitamin B3 and 7.1 times more Vitamin E than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.7 times more Vitamin B6, more Vitamin C and 15.3 times more Vitamin K than Pumpernickel Bread.
Both Pumpernickel Bread and Canned All Types Kidney Beans have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per 300 kcal.
Both Pumpernickel Bread as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Pumpernickel Bread vs Canned Kidney Beans:

Pumpernickel Bread has 2.6 times more Manganese and 9.1 times more Selenium than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.5 times more Calcium, 1.4 times more Copper, 1.5 times more Magnesium, 1.5 times more Phosphorus, 3.4 times more Potassium, 1.5 times more Sodium and 6.1 times more Water than Pumpernickel Bread.
Both Pumpernickel Bread and Canned All Types Kidney Beans have similar amounts of Iron and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Pumpernickel Bread has 1.7 times more Fat and 3.6 times more Omega 6 than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 2.7 times more Omega 3, 10.4 times more Sugars, 2 times more Fiber and 1.8 times more Protein than Pumpernickel Bread.
Both Pumpernickel Bread and Canned All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Pumpernickel Bread as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Pumpernickel BreadVS Enriched Raisin BreadCanned Kidney BeansVS Enriched Raisin BreadPumpernickel BreadVS California Red Kidney BeansCanned Kidney BeansVS California Red Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Pumpernickel BreadVS Canned Kidney Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Pumpernickel Bread or Canned Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: