Comparing Nutrients in 500 calories White Wheat BreadVS California Red Kidney Beans

Weight per 500 calories

White Wheat Bread

210g

California Red Kidney Beans

152g

Raw California Red Kidney Beans have 1.4 times more energy per unit of mass than White Wheat Bread, which is high in comparison to other foods. White Wheat Bread having above average energy density.

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

Macros Ratio

Protein Fat Carbs

White Wheat Bread

18%

74%

California Red Kidney Beans

29%

70%

500 kcal ▼

Macro Nutrients

White Wheat 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 .

Find Baked Products rich in Energy

4.66%4.5g

Fat

0.39%0.38g

4.5 gvs0.38 g

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

Find Baked Products rich in Fat

4.14%1.32g

Saturated Fat

0.17%0.055g

1.32 gvs0.055 g

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

Find Baked Products rich in Saturated Fat

11%0.17g

Omega 3

7.95%0.13g

0.17 gvs0.13 g

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

Find Baked Products rich in Omega 3

11%1.85g

Omega 6

0.48%0.082g

1.85 gvs0.082 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Baked Products rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Baked Products rich in Cholesterol

71%92g

Carbohydrate

69.7%91g

92 gvs91 g

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

Find Baked Products rich in Carbohydrate

14.5%10.5g

Sugars

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

10.5 gvsNA g

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

Find Baked Products rich in Sugars

7.82%5.67g

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]

5.67 gvsNA g

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

Find Baked Products rich in Fructose

%3.15g

Glucose

3.15 gvsNA g

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

Find Baked Products rich in Glucose

%0g

Sucrose

0 gvsNA g

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

Find Baked Products rich in Sucrose

51%19.3g

Fiber

99%37.7g

19.3 gvs37.7 g

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

Find Baked Products rich in Fiber

40%22.4g

Protein

66%37g

22.4 gvs37 g

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

Find Baked Products rich in Protein Buy premium vegan protein powder

Vitamins

White Wheat 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 .

Find Baked Products rich in Vitamin A Buy Preformed Vegan Vitamin A

89.3%1.07mg

Vitamin B1

66.8%0.8mg

Thiamine

1.07 mgvs0.8 mg

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

Find Baked Products rich in Vitamin B1 Buy Vegan Vitamin B1

41.2%0.54mg

Vitamin B2

25.5%0.33mg

Riboflavin

0.54 mgvs0.33 mg

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

Find Baked Products rich in Vitamin B2 Buy Vegan Vitamin B2

58.5%9.36mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

9.36 mgvs3.12 mg

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

Find Baked Products rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

19%0.96mg

Vitamin B5

23.6%1.2mg

Pantothenic acid

0.96 mgvs1.2 mg

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

Find Baked Products rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

13%0.17mg

Vitamin B6

46.3%0.6mg

Pyridoxine

0.17 mgvs0.6 mg

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

Find Baked Products rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B7

66.7%267μg

Vitamin B9

149%597μg

Folates and Folic Acid

267 μgvs597 μg

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

Find Baked Products rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Baked Products rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

7.58%6.8mg

Ascorbic acid

0 mgvs6.8 mg

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

Find Baked Products rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Baked Products rich in Vitamin D Buy Vegan Vitamin D

5.32%0.8mg

Vitamin E

Tocopherols and Tocotrienols

0.8 mgvsNA mg

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

Find Baked Products rich in Vitamin E

13.5%16μg

Vitamin K

Phytomenadione or phylloquinone

16 μgvsNA μg

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

Find Baked Products rich in Vitamin K

Minerals

White Wheat Breadvs California Red Kidney Beans

144%1437mg

Calcium

29.5%295mg

1437 mgvs295 mg

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

Find Baked Products rich in Calcium

34.8%0.31mg

Copper

185%1.67mg

0.31 mgvs1.67 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Baked Products rich in Copper

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 .

Find Baked Products rich in Fluoride

128%10.3mg

Iron

177%14mg

10.3 mgvs14 mg

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

Find Baked Products rich in Iron

13%54.6mg

Magnesium

57.7%242mg

54.6 mgvs242 mg

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

Find Baked Products rich in Magnesium

58%1.33mg

Manganese

66%1.5mg

1.33 mgvs1.5 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Baked Products rich in Manganese

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 .

Find Baked Products rich in Molybdenum

31%216mg

Phosphorus

87.7%614mg

216 mgvs614 mg

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

Find Baked Products rich in Phosphorus

7.85%267mg

Potassium

66.4%2258mg

267 mgvs2258 mg

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

Find Baked Products rich in Potassium

61.5%34μg

Selenium

8.8%4.85μg

34 μgvs4.85 μg

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

Find Baked Products rich in Selenium

67%1004mg

Sodium

1.1%16.7mg

1004 mgvs16.7 mg

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

Find Baked Products rich in Sodium

18%2mg

Zinc

35%3.86mg

2 mgvs3.86 mg

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

Find Baked Products rich in Zinc

2.25%83g

Water

0.48%18g

83 gvs18 g

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

Find Baked Products rich in Water

Lets compare vitamin content per 500 calories of White Wheat Bread vs California Red Kidney Beans:

White Wheat Bread has 1.3 times more Vitamin B1, 1.6 times more Vitamin B2 and 3 times more Vitamin B3 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 3.6 times more Vitamin B6, 2.2 times more Vitamin B9 and more Vitamin C than White Wheat Bread.
Both White Wheat Bread and Raw California Red Kidney Beans have similar amounts of Vitamin B5 per 500 kcal.
Both White Wheat Bread as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for White Wheat Bread vs California Red Kidney Beans:

White Wheat Bread has 4.9 times more Calcium, 7 times more Selenium and 60.3 times more Sodium than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 5.3 times more Copper, 1.4 times more Iron, 4.4 times more Magnesium, 2.8 times more Phosphorus, 8.5 times more Potassium and 1.9 times more Zinc than White Wheat Bread.
Both White Wheat Bread and Raw California Red Kidney Beans have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

White Wheat Bread has 1.4 times more Omega 3 and 22.6 times more Omega 6 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 2 times more Fiber and 1.6 times more Protein than White Wheat Bread.
Both White Wheat Bread and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
Both White Wheat Bread as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

White Wheat BreadVS Wheat BagelsCalifornia Red Kidney BeansVS Wheat BagelsWhite Wheat BreadVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories White Wheat BreadVS California Red Kidney Beans

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: