Comparing Nutrients in 500 calories Sprouted Wheat BreadVS Boiled Kidney Beans

Weight per 500 calories

Sprouted Wheat Bread

266g

Boiled Kidney Beans

394g

Sprouted Wheat Bread has 1.5 times more energy per 100g than Boiled Kidney Beans. It has above average energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Sprouted Wheat Bread or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Sprouted Wheat Bread

28%

72%

Boiled Kidney Beans

27%

70%

500 kcal ▼

Macro Nutrients

Sprouted Wheat 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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0%0g

Fat

2.03%1.97g

0 gvs1.97 g

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

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0%0g

Saturated Fat

0.9%0.29g

0 gvs0.29 g

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

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0%0g

Omega 3

42%0.67g

0 gvs0.67 g

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

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0%0g

Omega 6

2.5%0.43g

0 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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69.3%90g

Carbohydrate

69%89.8g

90 gvs89.8 g

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

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9.65%7g

Sugars

1.74%1.26g

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

7 gvs1.26 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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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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62.5%35g

Protein

61%34g

35 gvs34 g

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

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Vitamins

Sprouted Wheat 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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51.6%0.62mg

Vitamin B1

52.5%0.63mg

Thiamine

0.62 mgvs0.63 mg

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

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16%0.21mg

Vitamin B2

17.6%0.23mg

Riboflavin

0.21 mgvs0.23 mg

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

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38.7%6.2mg

Vitamin B3

14.2%2.28mg

Niacin, nicotinic acid, niacinamide

6.2 mgvs2.28 mg

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

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Vitamin B5

17.3%0.87mg

Pantothenic acid

NA mgvs0.87 mg

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

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39.5%0.51mg

Vitamin B6

36.3%0.47mg

Pyridoxine

0.51 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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0%0μg

Vitamin B9

128%512μg

Folates and Folic Acid

0 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%0mg

Vitamin C

5.25%4.72mg

Ascorbic acid

0 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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6.03%0.9mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

0.9 mgvs0.12 mg

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

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2.44%2.93μg

Vitamin K

27.6%33μg

Phytomenadione or phylloquinone

2.93 μgvs33 μg

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

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Minerals

Sprouted Wheat Breadvs Boiled Kidney Beans

0%0mg

Calcium

13.8%138mg

0 mgvs138 mg

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

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61.5%0.55mg

Copper

94%0.85mg

0.55 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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63%5.03mg

Iron

109%8.74mg

5.03 mgvs8.74 mg

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

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41.8%176mg

Magnesium

39.4%165mg

176 mgvs165 mg

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

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Manganese

73.6%1.7mg

NA 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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67%468mg

Phosphorus

77.6%543mg

468 mgvs543 mg

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

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15.5%527mg

Potassium

47%1594mg

527 mgvs1594 mg

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

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145%79.8μg

Selenium

7.87%4.33μg

79.8 μgvs4.33 μg

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

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84%1261mg

Sodium

0.26%3.94mg

1261 mgvs3.94 mg

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

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30.2%3.32mg

Zinc

35.8%3.94mg

3.32 mgvs3.94 mg

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

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3.66%135g

Water

7.12%264g

135 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 Sprouted Wheat Bread vs Boiled Kidney Beans:

Sprouted Wheat Bread has 2.7 times more Vitamin B3 and 7.7 times more Vitamin E than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain more Vitamin B9, more Vitamin C and 11.3 times more Vitamin K than Sprouted Wheat Bread.
Both Sprouted Wheat Bread and Boiled All Types Kidney Beans have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per 500 kcal.
Both Sprouted Wheat Bread as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sprouted Wheat Bread vs Boiled Kidney Beans:

Sprouted Wheat Bread has 18.4 times more Selenium and 320.2 times more Sodium than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain more Calcium, 1.5 times more Copper, 1.7 times more Iron, 3 times more Potassium and 1.9 times more Water than Sprouted Wheat Bread.
Both Sprouted Wheat Bread and Boiled All Types Kidney Beans have similar amounts of Magnesium, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Sprouted Wheat Bread has 5.6 times more Sugars than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain more Omega 3 and 1.8 times more Fiber than Sprouted Wheat Bread.
Both Sprouted Wheat Bread and Boiled All Types Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Sprouted Wheat Bread as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Sprouted Wheat BreadVS Toasted Sprouted Wheat BreadBoiled Kidney BeansVS Toasted Sprouted Wheat BreadSprouted Wheat BreadVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Sprouted Wheat BreadVS Boiled Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Sprouted Wheat Bread or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: