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Comparing Nutrients in 100 grams Boiled Kidney BeansVS Bread, whole-wheat, prepared from recipe

Macros Ratio

Protein Fat Carbs

Boiled Kidney Beans
27%
3%
70%
Bread, whole-wheat, prepared from recipe
12%
17%
71%
100 g ▼

Macro Nutrients

4.38%127kcal
Energy
9.6%278kcal
127 kcalvs278 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
0.52%0.5g
Fat
5.57%5.4g
0.5 gvs5.4 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
0.23%0.073g
Saturated Fat
2.5%0.8g
0.073 gvs0.8 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
10.6%0.17g
Omega 3
20%0.32g
0.17 gvs0.32 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.64%0.11g
Omega 6
15.4%2.62g
0.11 gvs2.62 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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17.5%23g
Carbohydrate
39.5%51.4g
23 gvs51.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
0.44%0.32g
Sugars
5.3%3.84g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.32 gvs3.84 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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 .

Find Legumes rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

Find Legumes rich in Sucrose
17%6.4g
Fiber
15.8%6g
6.4 gvs6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
15.5%8.67g
Protein
15%8.4g
8.67 gvs8.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

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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13.3%0.16mg
Vitamin B1
25.3%0.3mg
Thiamine
0.16 mgvs0.3 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.46%0.058mg
Vitamin B2
17.5%0.23mg
Riboflavin
0.058 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.6%0.58mg
Vitamin B3
25%4mg
Niacin, nicotinic acid, niacinamide
0.58 mgvs4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
4.4%0.22mg
Vitamin B5
9.46%0.47mg
Pantothenic acid
0.22 mgvs0.47 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
9.23%0.12mg
Vitamin B6
15.3%0.2mg
Pyridoxine
0.12 mgvs0.2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
32.5%130μg
Vitamin B9
16.3%65μg
Folates and Folic Acid
130 μgvs65 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes 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 Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
1.33%1.2mg
Vitamin C
0%0mg
Ascorbic acid
1.2 mgvs0 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 .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
0.2%0.03mg
Vitamin E
5.07%0.76mg
Tocopherols and Tocotrienols
0.03 mgvs0.76 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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7%8.4μg
Vitamin K
7.83%9.4μg
Phytomenadione or phylloquinone
8.4 μgvs9.4 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

3.5%35mg
Calcium
3.3%33mg
35 mgvs33 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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24%0.22mg
Copper
28%0.25mg
0.22 mgvs0.25 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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 Legumes rich in Fluoride
27.8%2.22mg
Iron
38.8%3.1mg
2.22 mgvs3.1 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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10%42mg
Magnesium
19.3%81mg
42 mgvs81 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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18.7%0.43mg
Manganese
81.8%1.9mg
0.43 mgvs1.9 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
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 Legumes rich in Molybdenum
19.7%138mg
Phosphorus
26.7%187mg
138 mgvs187 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
12%405mg
Potassium
9.24%314mg
405 mgvs314 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2%1.1μg
Selenium
70%38.6μg
1.1 μgvs38.6 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
0.067%1mg
Sodium
23%346mg
1 mgvs346 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
9.1%1mg
Zinc
13.6%1.5mg
1 mgvs1.5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
1.8%67g
Water
0.88%32.7g
67 gvs32.7 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Boiled Kidney Beans vs Bread, whole-wheat, prepared from recipe:
Comparing minerals per 100 grams for Boiled Kidney Beans vs Bread, whole-wheat, prepared from recipe:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g: