Comparing Nutrients in 14 ounces California Red Kidney Beans VS Dry Mix Cornbread Bread Stuffing

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Dry Mix Cornbread Bread Stuffing	10%	10%	80%

Macro Nutrients

	California Red Kidney Beans	Dry Mix Cornbread Bread Stuffing	Recommended Dietary Allowance
Energy	45% 1310kcal	53.2% 1544kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	17% 16.7g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	11.4% 3.66g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	24% 4.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	234% 304g	130g per day for Men 19-50 years
Sugars	NA	72% 52.2g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	260% 99g	149% 56.8g	38g per day for Men 19-50 years
Protein	173% 97g	71% 39.7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Dry Mix Cornbread Bread Stuffing	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	168% 2.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	106% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	121% 19.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	22.5% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	44.6% 0.58mg	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	174% 695μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.65% 0.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	15.4% 14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Dry Mix Cornbread Bread Stuffing	Recommended Dietary Allowance
Calcium	77.4% 774mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	101% 0.9mg	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	161% 13mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	41.6% 175mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	91% 2.1mg	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	64% 448mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	24% 810mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	214% 117μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	378% 5672mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	27% 2.98mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.49% 18.3g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Dry Mix Cornbread Bread Stuffing per 14 oz

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

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

• 14 ounces of California Red Kidney Beans have 2.7 times more Vitamin B5, 2.7 times more Vitamin B6, 2.3 times more Vitamin B9 and 1.3 times more Vitamin C than Dry Mix Cornbread Bread Stuffing.
• While 14 oz of Dry Mix Cornbread Bread Stuffing contain 1.6 times more Vitamin B2 and 2.4 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Dry Mix Cornbread Bread Stuffing provide similar amounts of Vitamin B1 per 14 ounces.
• Both Raw California Red Kidney Beans as well as Dry Mix Cornbread Bread Stuffing have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Dry Mix Cornbread Bread Stuffing:

• 14 ounces of California Red Kidney Beans have 2.5 times more Calcium, 4.8 times more Copper, 2.9 times more Iron, 3.6 times more Magnesium, 1.9 times more Manganese, 3.6 times more Phosphorus, 7.3 times more Potassium and 3.4 times more Zinc than Dry Mix Cornbread Bread Stuffing.
• While 14 oz of Dry Mix Cornbread Bread Stuffing contain 9.3 times more Selenium and 129.9 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 1.8 times more Omega 3, 1.7 times more Fiber and 2.4 times more Protein than Dry Mix Cornbread Bread Stuffing.
• While 14 oz of Dry Mix Cornbread Bread Stuffing contain 16.8 times more Fat, 25.6 times more Saturated Fat, 19 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Dry Mix Cornbread Bread Stuffing offer comparable quantities of Energy per 14 ounces.
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6