Comparing Nutrients in 14 ounces Boiled California Red Kidney Beans VS Dry Bread Crumbs

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Dry Bread Crumbs	14%	12%	74%

Macro Nutrients

	Boiled California Red Kidney Beans	Dry Bread Crumbs	Recommended Dietary Allowance
Energy	17% 492kcal	54% 1568kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	21.7% 21g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	15% 4.77g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	46% 0.74g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	43.8% 7.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	220% 286g	130g per day for Men 19-50 years
Sugars	NA	34% 24.6g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	13.5% 9.76g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 7.22g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	97% 37g	47% 18g	38g per day for Men 19-50 years
Protein	64.7% 36.2g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Dry Bread Crumbs	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	320% 3.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	165% 26.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	73.4% 294μg	106% 425μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	58% 1.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	26% 262mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	112% 1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	148% 12mg	240% 19mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	159% 3.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	77.7% 544mg	94% 655mg	700mg per day for Men 19-50 years
Potassium	49% 1663mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	182% 100μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	194% 2905mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	7.18% 266g	0.7% 26g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Dry Bread Crumbs per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled California Red Kidney Beans versus 14 oz of Dry Bread Crumbs to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled California Red Kidney Beans vs Dry Bread Crumbs :

• 14 oz of Plain Grated Dry Bread Crumbs contain 7.5 times more Vitamin B1, 6.5 times more Vitamin B2, 12.3 times more Vitamin B3, 2.5 times more Vitamin B5, 1.4 times more Vitamin B9 and more Vitamin B12 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Dry Bread Crumbs provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Boiled California Red Kidney Beans as well as Plain Grated Dry Bread Crumbs have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled California Red Kidney Beans vs Dry Bread Crumbs :

• 14 ounces of Boiled California Red Kidney Beans have 2.1 times more Potassium than Dry Bread Crumbs .
• While 14 oz of Plain Grated Dry Bread Crumbs contain 2.8 times more Calcium, 1.6 times more Iron, 2.9 times more Manganese, 21 times more Selenium, 183 times more Sodium and 1.7 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Dry Bread Crumbs contain similar levels of Copper, Magnesium and Phosphorus per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled California Red Kidney Beans have 2.1 times more Fiber than Dry Bread Crumbs .
• While 14 oz of Plain Grated Dry Bread Crumbs contain 3.2 times more Energy, 58.9 times more Fat, 85.9 times more Saturated Fat, 5.8 times more Omega 3, 93.7 times more Omega 6, 3.2 times more Carbohydrate and 1.5 times more Protein than Boiled California Red Kidney Beans.
• 14 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6