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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Dry Bread Crumbs	Recommended Dietary Allowance
Energy	45% 1310kcal	54% 1568kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	21.7% 21g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	15% 4.77g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	46% 0.74g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	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	183% 237g	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	260% 99g	47% 18g	38g per day for Men 19-50 years
Protein	173% 97g	95% 53g	56g per day for Men 19-50 years

Vitamins

	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	175% 2.1mg	320% 3.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	165% 26.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	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	391% 1564μg	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	20% 18mg	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

	California Red Kidney Beans	Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	77.4% 774mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	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	464% 37mg	240% 19mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	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	230% 1607mg	94% 655mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	182% 100μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	194% 2905mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.7% 26g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 1.4 times more Vitamin B5, 3.3 times more Vitamin B6, 3.7 times more Vitamin B9 and more Vitamin C than Plain Grated Dry Bread Crumbs .
• While Plain Grated Dry Bread Crumbs contain 1.8 times more Vitamin B1, 1.8 times more Vitamin B2, 3.2 times more Vitamin B3 and more Vitamin B12 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Plain Grated Dry Bread Crumbs have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

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

• Raw California Red Kidney Beans have 4.3 times more Copper, 1.9 times more Iron, 3.7 times more Magnesium, 2.5 times more Phosphorus, 7.6 times more Potassium and 1.8 times more Zinc than Plain Grated Dry Bread Crumbs .
• While Plain Grated Dry Bread Crumbs contain 7.9 times more Selenium and 66.5 times more Sodium than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Plain Grated Dry Bread Crumbs have similar amounts of Calcium and Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw California Red Kidney Beans have 5.5 times more Fiber and 1.8 times more Protein than Plain Grated Dry Bread Crumbs .
• While Plain Grated Dry Bread Crumbs contain 21.2 times more Fat, 33.4 times more Saturated Fat, 2.2 times more Omega 3 and 34.7 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Plain Grated Dry Bread Crumbs have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Raw California Red Kidney Beans as well as Plain Grated Dry Bread Crumbs have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.