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Comparing Nutrients in 100 calories Toasted Commercially Prepared Whole-wheat BreadVS California Red Kidney Beans

Weight per 100 calories

Toasted Commercially Prepared Whole-wheat Bread
32.7g
California Red Kidney Beans
30.3g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 100 calories - Toasted Commercially Prepared Whole-wheat Bread or California Red Kidney Beans?

Macros Ratio

Protein Fat Carbs

Toasted Commercially Prepared Whole-wheat Bread
21%
12%
67%
California Red Kidney Beans
29%
1%
70%
100 kcal ▼

Macro Nutrients

Toasted Commercially Prepared Whole-wheat Breadvs California Red Kidney Beans
3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.37%1.33g
Fat
0.078%0.076g
1.33 gvs0.076 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.94%0.3g
Saturated Fat
0.034%0.011g
0.3 gvs0.011 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.63%0.01g
Omega 3
1.6%0.025g
0.01 gvs0.025 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.36%0.23g
Omega 6
0.096%0.016g
0.23 gvs0.016 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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13%16.7g
Carbohydrate
14%18g
16.7 gvs18 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.6%1.9g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.9 gvsNA 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 .

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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 .

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6.45%2.45g
Fiber
20%7.55g
2.45 gvs7.55 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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9.5%5.3g
Protein
13%7.4g
5.3 gvs7.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Toasted Commercially Prepared Whole-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 .

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10.2%0.12mg
Vitamin B1
13.4%0.16mg
Thiamine
0.12 mgvs0.16 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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7.14%0.093mg
Vitamin B2
5.1%0.066mg
Riboflavin
0.093 mgvs0.066 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.7%1.87mg
Vitamin B3
3.9%0.62mg
Niacin, nicotinic acid, niacinamide
1.87 mgvs0.62 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.7%0.24mg
Vitamin B5
4.73%0.24mg
Pantothenic acid
0.24 mgvs0.24 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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5.96%0.077mg
Vitamin B6
9.25%0.12mg
Pyridoxine
0.077 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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

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4.25%17μg
Vitamin B9
30%119μg
Folates and Folic Acid
17 μgvs119 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
1.5%1.36mg
Ascorbic acid
0 mgvs1.36 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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1.37%0.21mg
Vitamin E
NA
Tocopherols and Tocotrienols
0.21 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.45%2.94μg
Vitamin K
NA
Phytomenadione or phylloquinone
2.94 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Toasted Commercially Prepared Whole-wheat Breadvs California Red Kidney Beans
4.25%42.5mg
Calcium
5.9%59mg
42.5 mgvs59 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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24.3%0.22mg
Copper
37%0.33mg
0.22 mgvs0.33 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 .

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12%0.97mg
Iron
35.4%2.83mg
0.97 mgvs2.83 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7.7%32.4mg
Magnesium
11.5%48.5mg
32.4 mgvs48.5 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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36%0.83mg
Manganese
13%0.3mg
0.83 mgvs0.3 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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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 .

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14%99mg
Phosphorus
17.5%123mg
99 mgvs123 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.13%107mg
Potassium
13.3%452mg
107 mgvs452 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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31.3%17μg
Selenium
1.76%0.97μg
17 μgvs0.97 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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12.3%185mg
Sodium
0.22%3.33mg
185 mgvs3.33 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.4%0.7mg
Zinc
7.02%0.77mg
0.7 mgvs0.77 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.21%7.92g
Water
0.096%3.56g
7.92 gvs3.56 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Toasted Commercially Prepared Whole-wheat Bread vs California Red Kidney Beans:
Comparing minerals per 100 calories for Toasted Commercially Prepared Whole-wheat Bread vs California Red Kidney Beans:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

Toasted Commercially Prepared Whole-wheat BreadVS Bread, whole-wheat, prepared from recipeCalifornia Red Kidney BeansVS Bread, whole-wheat, prepared from recipeToasted Commercially Prepared Whole-wheat BreadVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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