Comparing Nutrients in 500 calories Toasted Multi-grain BreadVS Boiled Kidney Beans

Weight per 500 calories

Toasted Multi-grain Bread

174g

Boiled Kidney Beans

394g

Toasted Multi-grain Bread has 2.3 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 500 calories - Toasted Multi-grain Bread or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Toasted Multi-grain Bread

20%

14%

66%

Boiled Kidney Beans

27%

70%

500 kcal ▼

Macro Nutrients

Toasted Multi-grain Breadvs Boiled Kidney Beans

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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8.23%8g

Fat

2.03%1.97g

8 gvs1.97 g

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

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5.14%1.65g

Saturated Fat

0.9%0.29g

1.65 gvs0.29 g

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

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24%0.39g

Omega 3

42%0.67g

0.39 gvs0.67 g

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

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18.5%3.15g

Omega 6

2.5%0.43g

3.15 gvs0.43 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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63%81.8g

Carbohydrate

69%89.8g

81.8 gvs89.8 g

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

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16.6%12g

Sugars

1.74%1.26g

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

12 gvs1.26 g

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

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6.4%4.64g

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]

4.64 gvsNA g

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

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%3.2g

Glucose

3.2 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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37%14g

Fiber

66.3%25g

14 gvs25 g

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

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45%25.2g

Protein

61%34g

25.2 gvs34 g

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

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Vitamins

Toasted Multi-grain Breadvs Boiled 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 .

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35%0.42mg

Vitamin B1

52.5%0.63mg

Thiamine

0.42 mgvs0.63 mg

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

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19%0.25mg

Vitamin B2

17.6%0.23mg

Riboflavin

0.25 mgvs0.23 mg

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

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47.7%7.63mg

Vitamin B3

14.2%2.28mg

Niacin, nicotinic acid, niacinamide

7.63 mgvs2.28 mg

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

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12.7%0.63mg

Vitamin B5

17.3%0.87mg

Pantothenic acid

0.63 mgvs0.87 mg

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

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38%0.5mg

Vitamin B6

36.3%0.47mg

Pyridoxine

0.5 mgvs0.47 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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30.4%122μg

Vitamin B9

128%512μg

Folates and Folic Acid

122 μgvs512 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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0.19%0.17mg

Vitamin C

5.25%4.72mg

Ascorbic acid

0.17 mgvs4.72 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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4.63%0.69mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

0.69 mgvs0.12 mg

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

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2.17%2.6μg

Vitamin K

27.6%33μg

Phytomenadione or phylloquinone

2.6 μgvs33 μg

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

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Minerals

Toasted Multi-grain Breadvs Boiled Kidney Beans

19.3%193mg

Calcium

13.8%138mg

193 mgvs138 mg

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

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59.2%0.53mg

Copper

94%0.85mg

0.53 mgvs0.85 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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59%4.72mg

Iron

109%8.74mg

4.72 mgvs8.74 mg

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

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35%148mg

Magnesium

39.4%165mg

148 mgvs165 mg

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

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166%3.82mg

Manganese

73.6%1.7mg

3.82 mgvs1.7 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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61.3%429mg

Phosphorus

77.6%543mg

429 mgvs543 mg

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

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12.8%434mg

Potassium

47%1594mg

434 mgvs1594 mg

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

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113%62μg

Selenium

7.87%4.33μg

62 μgvs4.33 μg

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

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48%719mg

Sodium

0.26%3.94mg

719 mgvs3.94 mg

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

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29%3.2mg

Zinc

35.8%3.94mg

3.2 mgvs3.94 mg

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

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1.48%54.6g

Water

7.12%264g

54.6 gvs264 g

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

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Lets compare vitamin content per 500 calories of Toasted Multi-grain Bread vs Boiled Kidney Beans:

Toasted Multi-grain Bread with Whole-grain has 3.4 times more Vitamin B3 than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.5 times more Vitamin B1, 1.4 times more Vitamin B5, 4.2 times more Vitamin B9, 27.2 times more Vitamin C and 12.7 times more Vitamin K than Toasted Multi-grain Bread with Whole-grain.
Both Toasted Multi-grain Bread with Whole-grain and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 and Vitamin B6 per 500 kcal.
Both Toasted Multi-grain Bread with Whole-grain as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Toasted Multi-grain Bread vs Boiled Kidney Beans:

Toasted Multi-grain Bread with Whole-grain has 1.4 times more Calcium, 2.3 times more Manganese, 14.4 times more Selenium and 182.6 times more Sodium than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.6 times more Copper, 1.9 times more Iron, 1.3 times more Phosphorus, 3.7 times more Potassium and 4.8 times more Water than Toasted Multi-grain Bread with Whole-grain.
Both Toasted Multi-grain Bread with Whole-grain and Boiled All Types Kidney Beans have similar amounts of Magnesium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Toasted Multi-grain Bread with Whole-grain has 4.1 times more Fat, 5.7 times more Saturated Fat, 7.4 times more Omega 6 and 9.6 times more Sugars than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.7 times more Omega 3, 1.8 times more Fiber and 1.4 times more Protein than Toasted Multi-grain Bread with Whole-grain.
Both Toasted Multi-grain Bread with Whole-grain and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Toasted Multi-grain Bread with Whole-grain as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Toasted Multi-grain BreadVS Oat Bran BreadBoiled Kidney BeansVS Oat Bran BreadToasted Multi-grain BreadVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Toasted Multi-grain BreadVS Boiled Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Toasted Multi-grain Bread or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: