Comparing Nutrients in 300 calories Garlic bread, frozenVS Boiled Kidney Beans

Weight per 300 calories

Garlic bread, frozen

85.7g

Boiled Kidney Beans

236g

Garlic bread, frozen has 2.8 times more energy per 100g than Boiled Kidney Beans. It has high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Garlic bread, frozen or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Garlic bread, frozen

10%

43%

47%

Boiled Kidney Beans

27%

70%

300 kcal ▼

Macro Nutrients

Garlic bread, frozenvs Boiled 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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14.7%14.2g

Fat

1.2%1.2g

14.2 gvs1.2 g

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

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14%4.53g

Saturated Fat

0.54%0.17g

4.53 gvs0.17 g

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

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2.04%0.033g

Omega 3

25%0.4g

0.033 gvs0.4 g

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

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27%4.6g

Omega 6

1.5%0.26g

4.6 gvs0.26 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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27.5%35.8g

Carbohydrate

41.4%54g

35.8 gvs54 g

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

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4.36%3.16g

Sugars

1.04%0.76g

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

3.16 gvs0.76 g

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

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0.73%0.53g

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]

0.53 gvsNA g

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

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%0.36g

Glucose

0.36 gvsNA g

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

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%0g

Sucrose

0 gvsNA g

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

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5.64%2.14g

Fiber

39.8%15g

2.14 gvs15 g

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

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12.8%7.17g

Protein

36.6%20.5g

7.17 gvs20.5 g

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

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Vitamins

Garlic bread, frozenvs Boiled Kidney Beans

1.24%11μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

11 μgvs0 μg

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

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33%0.4mg

Vitamin B1

31.5%0.38mg

Thiamine

0.4 mgvs0.38 mg

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

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12%0.16mg

Vitamin B2

10.5%0.14mg

Riboflavin

0.16 mgvs0.14 mg

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

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22%3.55mg

Vitamin B3

8.53%1.37mg

Niacin, nicotinic acid, niacinamide

3.55 mgvs1.37 mg

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

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11.3%0.57mg

Vitamin B5

10.4%0.52mg

Pantothenic acid

0.57 mgvs0.52 mg

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

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5.47%0.071mg

Vitamin B6

22%0.28mg

Pyridoxine

0.071 mgvs0.28 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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40%159μg

Vitamin B9

76.8%307μg

Folates and Folic Acid

159 μgvs307 μg

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

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2.86%0.069μg

Vitamin B12

0%0μg

Cobalamin

0.069 μgvs0 μg

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

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0.19%0.17mg

Vitamin C

3.15%2.83mg

Ascorbic acid

0.17 mgvs2.83 mg

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

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1.3%7.7IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

7.7 IUvs0 IU

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

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6.74%1mg

Vitamin E

0.47%0.071mg

Tocopherols and Tocotrienols

1 mgvs0.071 mg

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

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21%25.3μg

Vitamin K

16.5%20μg

Phytomenadione or phylloquinone

25.3 μgvs20 μg

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

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Minerals

Garlic bread, frozenvs Boiled Kidney Beans

2.3%23mg

Calcium

8.27%82.7mg

23 mgvs82.7 mg

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

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10.3%0.093mg

Copper

56.7%0.51mg

0.093 mgvs0.51 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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32.7%2.6mg

Iron

65.6%5.24mg

2.6 mgvs5.24 mg

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

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4.7%19.7mg

Magnesium

23.6%99mg

19.7 mgvs99 mg

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

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16.4%0.38mg

Manganese

44%1mg

0.38 mgvs1 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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10.7%74.6mg

Phosphorus

46.6%326mg

74.6 mgvs326 mg

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

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2.6%88.3mg

Potassium

28%957mg

88.3 mgvs957 mg

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

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26%14.2μg

Selenium

4.72%2.6μg

14.2 μgvs2.6 μg

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

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31%466mg

Sodium

0.16%2.36mg

466 mgvs2.36 mg

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

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6.78%0.75mg

Zinc

21.5%2.36mg

0.75 mgvs2.36 mg

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

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0.74%27.2g

Water

4.27%158g

27.2 gvs158 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 Garlic bread, frozen vs Boiled Kidney Beans:

Garlic bread, frozen has 2.6 times more Vitamin B3, 14.3 times more Vitamin E and 1.3 times more Vitamin K than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 4 times more Vitamin B6, 1.9 times more Vitamin B9 and 16.5 times more Vitamin C than Garlic bread, frozen.
Both Garlic bread, frozen and Boiled All Types Kidney Beans have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 300 kcal.
Both Garlic bread, frozen as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Garlic bread, frozen vs Boiled Kidney Beans:

Garlic bread, frozen has 5.5 times more Selenium and 197.4 times more Sodium than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 3.6 times more Calcium, 5.5 times more Copper, 2 times more Iron, 5 times more Magnesium, 2.7 times more Manganese, 4.4 times more Phosphorus, 10.8 times more Potassium, 3.2 times more Zinc and 5.8 times more Water than Garlic bread, frozen.

Comparison of macro-nutrients per 300 calories:

Garlic bread, frozen has 12.1 times more Fat, 26.2 times more Saturated Fat, 18.1 times more Omega 6 and 4.2 times more Sugars than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 12.3 times more Omega 3, 1.5 times more Carbohydrate, 7.1 times more Fiber and 2.9 times more Protein than Garlic bread, frozen.
Both Garlic bread, frozen and Boiled All Types Kidney Beans have similar amounts of Energy per 300 kcal.
Both Garlic bread, frozen as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Garlic bread, frozenVS Crackers, saltines, whole wheat (includes multi-grain)Boiled Kidney BeansVS Crackers, saltines, whole wheat (includes multi-grain)Garlic bread, frozenVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Garlic bread, frozenVS Boiled Kidney Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Garlic bread, frozen or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: