Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Breadnuts

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Breadnuts	11%	4%	85%

Macro Nutrients

	Canned Kidney Beans	Breadnuts	Recommended Dietary Allowance
Energy	29% 840kcal	75% 2170kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	10.2% 9.9g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	8.34% 2.67g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	76.3% 1.22g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	24% 4.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	356% 463g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 18.5g	NA	g per day for Men 19-50 years
Fiber	113% 43g	NA	38g per day for Men 19-50 years
Protein	93% 52.2g	107% 59.7g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Breadnuts	Recommended Dietary Allowance
Vitamin A	NA	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	220% 11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	310% 4.03mg	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	90% 360μg	165% 660μg	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	13.3% 12mg	304% 274mg	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	1.33% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Breadnuts	Recommended Dietary Allowance
Calcium	34% 340mg	98% 980mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	1604% 14.4mg	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	146% 11.7mg	261% 21mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	162% 680mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	77.4% 1.78mg	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	129% 900mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	348% 11830mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	NA	55μg per day for Men 19-50 years
Sodium	197% 2960mg	20.7% 310mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	103% 11.3mg	11mg per day for Men 19-50 years
Water	21% 780g	12% 450g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Breadnuts:

• Canned All Types Kidney Beans have 2.1 times more Vitamin B1 than Raw Breadnut Tree Seeds.
• While Raw Breadnut Tree Seeds contain 2.1 times more Vitamin B3, 8 times more Vitamin B5, 5.4 times more Vitamin B6, 1.8 times more Vitamin B9 and 22.8 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Breadnut Tree Seeds have similar amounts of Vitamin B2 per 1 kg.
• Both Canned All Types Kidney Beans as well as Raw Breadnut Tree Seeds have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Breadnuts:

• Canned All Types Kidney Beans have 1.3 times more Phosphorus, 9.5 times more Sodium and 1.7 times more Water than Raw Breadnut Tree Seeds.
• While Raw Breadnut Tree Seeds contain 2.9 times more Calcium, 10.7 times more Copper, 1.8 times more Iron, 2.5 times more Magnesium, 5 times more Potassium and 2.5 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Breadnut Tree Seeds have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Breadnut Tree Seeds contain 2.6 times more Energy, 1.7 times more Fat, 1.5 times more Omega 3, 3.8 times more Omega 6 and 3.2 times more Carbohydrate than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Breadnut Tree Seeds have similar amounts of Protein per 1 kg.
• Both Canned All Types Kidney Beans as well as Raw Breadnut Tree Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.