Comparing Nutrients in 14 ounces California Red Kidney Beans VS Breadnuts

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Breadnuts	11%	4%	85%

Macro Nutrients

	California Red Kidney Beans	Breadnuts	Recommended Dietary Allowance
Energy	45% 1310kcal	29.7% 861kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	4.05% 3.93g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	3.3% 1.06g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	30.3% 0.48g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	9.48% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	141% 184g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	38g per day for Men 19-50 years
Protein	173% 97g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Breadnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	87.3% 4.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	123% 1.6mg	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	65.5% 262μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	121% 109mg	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	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	Breadnuts	Recommended Dietary Allowance
Calcium	77.4% 774mg	39% 389mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	637% 5.73mg	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	104% 8.3mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	30.7% 0.71mg	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	38% 266mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	138% 4695mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	NA	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	8.2% 123mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	40.8% 4.5mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	4.83% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Breadnuts per 14 oz

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

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Breadnuts:

• 14 ounces of California Red Kidney Beans have 9.6 times more Vitamin B1, 4 times more Vitamin B2, 2.3 times more Vitamin B3 and 6 times more Vitamin B9 than Breadnuts.
• While 14 oz of Raw Breadnut Tree Seeds contain 1.4 times more Vitamin B5 and 6.1 times more Vitamin C than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Breadnuts provide similar amounts of Vitamin B6 per 14 ounces.
• Both Raw California Red Kidney Beans as well as Raw Breadnut Tree Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Breadnuts:

• 14 ounces of California Red Kidney Beans have 2 times more Calcium, 4.5 times more Iron, 2.4 times more Magnesium, 5.6 times more Manganese, 6 times more Phosphorus, 1.3 times more Potassium and 2.3 times more Zinc than Breadnuts.
• While 14 oz of Raw Breadnut Tree Seeds contain 1.3 times more Copper and 2.8 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 1.5 times more Energy, 1.3 times more Carbohydrate and 4.1 times more Protein than Breadnuts.
• While 14 oz of Raw Breadnut Tree Seeds contain 1.5 times more Omega 3 and 7.5 times more Omega 6 than Raw California Red Kidney Beans.
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6