Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Seasoned Dry Bread Crumbs

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Seasoned Dry Bread Crumbs	15%	13%	72%

Macro Nutrients

	Boiled Kidney Beans	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Energy	43.8% 1270kcal	132% 3830kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	56.5% 54.8g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	43.5% 14g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	123% 21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	527% 685g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	79% 57.4g	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	27.3% 20g	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	% 17g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	168% 64g	129% 49g	38g per day for Men 19-50 years
Protein	155% 86.7g	252% 141g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Vitamin A	0% 0μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	801% 9.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	319% 4.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	385% 61.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	125% 6.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	132% 1.7mg	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	325% 1300μg	298% 1190μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	146% 3.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	30% 27mg	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	2% 0.3mg	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	35% 350mg	182% 1820mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	271% 2.44mg	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	278% 22mg	615% 49.2mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	110% 460mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	428% 9.84mg	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	197% 1380mg	253% 1770mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	68% 2310mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	449% 247μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1400% 21000mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	130% 14.3mg	11mg per day for Men 19-50 years
Water	18% 669g	1.7% 63.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Seasoned Dry Bread Crumbs :

• Seasoned Grated Dry Bread Crumbs contain more Vitamin A, 6 times more Vitamin B1, 7.2 times more Vitamin B2, 10.7 times more Vitamin B3, 2.8 times more Vitamin B5, 1.4 times more Vitamin B6, more Vitamin B12, 2.3 times more Vitamin C, 8.7 times more Vitamin E and 5.5 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Seasoned Grated Dry Bread Crumbs have similar amounts of Vitamin B9 per 1 kg.
• Both Boiled All Types Kidney Beans as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Seasoned Dry Bread Crumbs :

• Boiled All Types Kidney Beans have 1.8 times more Potassium and 10.5 times more Water than Seasoned Grated Dry Bread Crumbs .
• While Seasoned Grated Dry Bread Crumbs contain 5.2 times more Calcium, 2.2 times more Iron, 2.3 times more Manganese, 1.3 times more Phosphorus, 22.5 times more Selenium, 2100 times more Sodium and 1.4 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Seasoned Grated Dry Bread Crumbs have similar amounts of Copper and Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 1.3 times more Fiber than Seasoned Grated Dry Bread Crumbs .
• While Seasoned Grated Dry Bread Crumbs contain 3 times more Energy, 11 times more Fat, 19.1 times more Saturated Fat, 1.3 times more Omega 3, 19.3 times more Omega 6, 3 times more Carbohydrate, 17.9 times more Sugars and 1.6 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.