Comparing Nutrients in 500 calories White Reduced-calorie BreadVS California Red Kidney Beans

Weight per 500 calories

White Reduced-calorie Bread

242g

California Red Kidney Beans

152g

Raw California Red Kidney Beans have 1.6 times more energy per unit of mass than White Reduced-calorie Bread, which is high in comparison to other foods. White Reduced-calorie Bread having above average energy density.

Which food has more nutrients per 500 calories - White Reduced-calorie Bread or California Red Kidney Beans?

Macros Ratio

Protein Fat Carbs

White Reduced-calorie Bread

15%

10%

75%

California Red Kidney Beans

29%

70%

500 kcal ▼

Macro Nutrients

White Reduced-calorie Breadvs California Red 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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6.23%6.04g

Fat

0.39%0.38g

6.04 gvs0.38 g

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

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4.14%1.33g

Saturated Fat

0.17%0.055g

1.33 gvs0.055 g

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

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4.23%0.068g

Omega 3

7.95%0.13g

0.068 gvs0.13 g

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

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7.54%1.3g

Omega 6

0.48%0.082g

1.3 gvs0.082 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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82.3%107g

Carbohydrate

69.7%91g

107 gvs91 g

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

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16%11.5g

Sugars

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

11.5 gvsNA g

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

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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 .

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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61.7%23.4g

Fiber

99%37.7g

23.4 gvs37.7 g

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

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37.5%21g

Protein

66%37g

21 gvs37 g

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

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Vitamins

White Reduced-calorie 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 .

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82.5%0.99mg

Vitamin B1

66.8%0.8mg

Thiamine

0.99 mgvs0.8 mg

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

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53.7%0.7mg

Vitamin B2

25.5%0.33mg

Riboflavin

0.7 mgvs0.33 mg

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

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55%8.8mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

8.8 mgvs3.12 mg

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

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22.3%1.1mg

Vitamin B5

23.6%1.2mg

Pantothenic acid

1.1 mgvs1.2 mg

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

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7.8%0.1mg

Vitamin B6

46.3%0.6mg

Pyridoxine

0.1 mgvs0.6 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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57.4%229μg

Vitamin B9

149%597μg

Folates and Folic Acid

229 μgvs597 μg

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

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28%0.68μg

Vitamin B12

0%0μg

Cobalamin

0.68 μgvs0 μg

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

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1.34%1.2mg

Vitamin C

7.58%6.8mg

Ascorbic acid

1.2 mgvs6.8 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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3.06%0.46mg

Vitamin E

Tocopherols and Tocotrienols

0.46 mgvsNA mg

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

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1.2%1.45μg

Vitamin K

Phytomenadione or phylloquinone

1.45 μgvsNA μg

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

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Minerals

White Reduced-calorie Breadvs California Red Kidney Beans

22.7%227mg

Calcium

29.5%295mg

227 mgvs295 mg

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

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88.6%0.8mg

Copper

185%1.67mg

0.8 mgvs1.67 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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96%7.7mg

Iron

177%14mg

7.7 mgvs14 mg

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

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13.2%55.6mg

Magnesium

57.7%242mg

55.6 mgvs242 mg

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

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41%0.94mg

Manganese

66%1.5mg

0.94 mgvs1.5 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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41.8%292mg

Phosphorus

87.7%614mg

292 mgvs614 mg

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

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5.4%184mg

Potassium

66.4%2258mg

184 mgvs2258 mg

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

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95%52.4μg

Selenium

8.8%4.85μg

52.4 μgvs4.85 μg

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

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77%1157mg

Sodium

1.1%16.7mg

1157 mgvs16.7 mg

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

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29.4%3.24mg

Zinc

35%3.86mg

3.24 mgvs3.86 mg

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

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2.8%104g

Water

0.48%18g

104 gvs18 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 White Reduced-calorie Bread vs California Red Kidney Beans:

White Reduced-calorie Bread has 1.2 times more Vitamin B1, 2.1 times more Vitamin B2, 2.8 times more Vitamin B3 and more Vitamin B12 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 5.9 times more Vitamin B6, 2.6 times more Vitamin B9 and 5.6 times more Vitamin C than White Reduced-calorie Bread.
Both White Reduced-calorie Bread and Raw California Red Kidney Beans have similar amounts of Vitamin B5 per 500 kcal.
Both White Reduced-calorie Bread as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for White Reduced-calorie Bread vs California Red Kidney Beans:

White Reduced-calorie Bread has 10.8 times more Selenium and 69.4 times more Sodium than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 1.3 times more Calcium, 2.1 times more Copper, 1.8 times more Iron, 4.4 times more Magnesium, 1.6 times more Manganese, 2.1 times more Phosphorus and 12.3 times more Potassium than White Reduced-calorie Bread.
Both White Reduced-calorie Bread and Raw California Red Kidney Beans have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

White Reduced-calorie Bread has 15.9 times more Fat and 15.7 times more Omega 6 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 1.9 times more Omega 3, 1.6 times more Fiber and 1.8 times more Protein than White Reduced-calorie Bread.
Both White Reduced-calorie Bread and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
Both White Reduced-calorie Bread as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

White Reduced-calorie BreadVS Rice Bran BreadCalifornia Red Kidney BeansVS Rice Bran BreadWhite Reduced-calorie BreadVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories White Reduced-calorie BreadVS California Red Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - White Reduced-calorie Bread or California Red Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: