Lets compare vitamin content per 100 grams of California Red Kidney Beans vs Cracked-wheat Bread:
Raw California Red Kidney Beans have 1.5 times more Vitamin B1, 1.5 times more Vitamin B5, 1.3 times more Vitamin B6, 6.5 times more Vitamin B9 and more Vitamin C than Cracked-wheat Bread.
While Cracked-wheat Bread contains 1.8 times more Vitamin B3 than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans and Cracked-wheat Bread have similar amounts of Vitamin B2 per 100 g.
Both Raw California Red Kidney Beans as well as Cracked-wheat Bread have insufficient amounts of Vitamin A and Vitamin B12 in 100 g.
Comparing minerals per 100 grams for California Red Kidney Beans vs Cracked-wheat Bread:
Raw California Red Kidney Beans have 4.5 times more Calcium, 5 times more Copper, 3.3 times more Iron, 3.1 times more Magnesium, 2.6 times more Phosphorus, 8.4 times more Potassium and 2.1 times more Zinc than Cracked-wheat Bread.
While Cracked-wheat Bread contains 1.4 times more Manganese, 7.9 times more Selenium and 48.9 times more Sodium than Raw California Red Kidney Beans.
Comparison of macro-nutrients per 100 grams:
Raw California Red Kidney Beans have 1.3 times more Energy, 2.5 times more Omega 3, 1.2 times more Carbohydrate, 4.5 times more Fiber and 2.8 times more Protein than Cracked-wheat Bread.
While Cracked-wheat Bread contains 15.6 times more Fat, 25.4 times more Saturated Fat and 12 times more Omega 6 than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans as well as Cracked-wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.