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

Macros Ratio

	Protein	Fat	Carbs
Seasoned Dry Bread Crumbs	15%	13%	72%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Seasoned Dry Bread Crumbs	Red Kidney Beans	Recommended Dietary Allowance
Energy	52.4% 1520kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	22.4% 21.7g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	17.3% 5.52g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	48.7% 8.27g	5.32% 0.9g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 272g	187% 243g	130g per day for Men 19-50 years
Sugars	31.4% 22.8g	11.5% 8.33g	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	11% 7.86g	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	% 6.83g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	51% 19.4g	159% 60.3g	38g per day for Men 19-50 years
Protein	100% 56g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Seasoned Dry Bread Crumbs	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	318% 3.8mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	127% 1.65mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	153% 24.5mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.5% 2.47mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	121% 1.58mg	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	118% 472μg	391% 1564μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	58% 1.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12% 10.7mg	20% 18mg	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	6.88% 1.03mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	152% 183μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seasoned Dry Bread Crumbs	Red Kidney Beans	Recommended Dietary Allowance
Calcium	72.2% 722mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	308% 2.77mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	244% 19.5mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	192% 4.4mg	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	100% 703mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	27% 917mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	178% 98μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	556% 8335mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	51.6% 5.68mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.68% 25.2g	1.26% 46.6g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Seasoned Dry Bread Crumbs have 1.6 times more Vitamin B1, 1.9 times more Vitamin B2, 2.9 times more Vitamin B3, more Vitamin B12 and 8.2 times more Vitamin K than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 1.3 times more Vitamin B5, 2.3 times more Vitamin B6, 3.3 times more Vitamin B9 and 1.7 times more Vitamin C than Seasoned Grated Dry Bread Crumbs .
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Seasoned Grated Dry Bread Crumbs as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 14 ounces.

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

• 14 ounces of Seasoned Dry Bread Crumbs have 2.2 times more Calcium, 7.7 times more Selenium and 175 times more Sodium than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 2.9 times more Copper, 1.4 times more Iron, 3 times more Magnesium, 2.3 times more Phosphorus, 5.9 times more Potassium and 2 times more Zinc than Seasoned Grated Dry Bread Crumbs .
• Both Seasoned Dry Bread Crumbs and Red Kidney Beans contain similar levels of Manganese per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Seasoned Dry Bread Crumbs have 5.2 times more Fat, 9 times more Saturated Fat, 9.1 times more Omega 6 and 2.7 times more Sugars than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 1.7 times more Omega 3, 3.1 times more Fiber and 1.6 times more Protein than Seasoned Grated Dry Bread Crumbs .
• Both Seasoned Dry Bread Crumbs and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6