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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Prepared Dry Mix Stuffing Bread	6%	56%	38%

Macro Nutrients

	California Red Kidney Beans	Prepared Dry Mix Stuffing Bread	Recommended Dietary Allowance
Energy	45% 1310kcal	26.7% 774kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	49.3% 48g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	28.8% 9.2g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	72.7% 1.16g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	76% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	57.5% 74.8g	130g per day for Men 19-50 years
Sugars	NA	11% 8.1g	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	173% 97g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Prepared Dry Mix Stuffing Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	50.3% 452μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	46.6% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	35.3% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	12% 0.15mg	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	36.7% 147μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.3% 0.079μg	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	35.5% 5.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Prepared Dry Mix Stuffing Bread	Recommended Dietary Allowance
Calcium	77.4% 774mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	28.2% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.95% 198μg	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	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	25% 0.58mg	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	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	7.82% 266mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	85% 47μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	127% 1901mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	6.95% 257g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of California Red Kidney Beans have 3.8 times more Vitamin B1, 2.1 times more Vitamin B2, 1.4 times more Vitamin B3, 7.1 times more Vitamin B5, 10.2 times more Vitamin B6, 10.6 times more Vitamin B9 and more Vitamin C than Prepared Dry Mix Stuffing Bread.
• While 14 oz of Bread, stuffing, dry mix, prepared contain more Vitamin A than Raw California Red Kidney Beans.
• 14 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• 14 ounces of Prepared Dry Mix Stuffing Bread have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Bread, stuffing, dry mix, prepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of California Red Kidney Beans have 6.5 times more Calcium, 17.2 times more Copper, 9.8 times more Iron, 14.5 times more Magnesium, 6.8 times more Manganese, 10.7 times more Phosphorus, 22.2 times more Potassium and 11.1 times more Zinc than Prepared Dry Mix Stuffing Bread.
• While 14 oz of Bread, stuffing, dry mix, prepared contain 3.7 times more Selenium and 43.5 times more Sodium than Raw California Red Kidney Beans.
• 14 ounces of Prepared Dry Mix Stuffing Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 1.7 times more Energy, 3.2 times more Carbohydrate, 31.1 times more Fiber and 8.9 times more Protein than Prepared Dry Mix Stuffing Bread.
• While 14 oz of Bread, stuffing, dry mix, prepared contain 48.2 times more Fat, 64.4 times more Saturated Fat, 3.5 times more Omega 3 and 60.4 times more Omega 6 than Raw California Red Kidney Beans.
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6