Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Bread, stuffing, cornbread, dry mix, prepared

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Bread, stuffing, cornbread, dry mix, prepared	7%	44%	49%

Macro Nutrients

	Boiled Kidney Beans	Bread, stuffing, cornbread, dry mix, prepared	Recommended Dietary Allowance
Energy	43.8% 1270kcal	61.7% 1790kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	91% 88g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	55% 17.6g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	73% 1.17g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	152% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	168% 219g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	0% 0g	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	168% 64g	76.3% 29g	38g per day for Men 19-50 years
Protein	155% 86.7g	51.8% 29g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Bread, stuffing, cornbread, dry mix, prepared	Recommended Dietary Allowance
Vitamin A	0% 0μg	86.7% 780μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	98% 1.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	70.8% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	78% 12.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	29.2% 0.38mg	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	243% 970μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.17% 0.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	8.9% 8mg	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	56.7% 8.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	73.3% 88μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Bread, stuffing, cornbread, dry mix, prepared	Recommended Dietary Allowance
Calcium	35% 350mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	76.7% 0.69mg	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	118% 9.4mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	49.6% 1.14mg	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	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	18.2% 620mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	558% 307μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	351% 5260mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	18% 669g	17.5% 649g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Bread, stuffing, cornbread, dry mix, prepared:

• Boiled All Types Kidney Beans have 1.4 times more Vitamin B1, 3.7 times more Vitamin B5, 3.2 times more Vitamin B6, 1.3 times more Vitamin B9 and 1.5 times more Vitamin C than Bread, stuffing, cornbread, dry mix, prepared.
• While Bread, stuffing, cornbread, dry mix, prepared contains more Vitamin A, 1.6 times more Vitamin B2, 2.2 times more Vitamin B3 and 28.3 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Bread, stuffing, cornbread, dry mix, prepared have similar amounts of Vitamin K per 1 kg.
• Both Boiled All Types Kidney Beans as well as Bread, stuffing, cornbread, dry mix, prepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Bread, stuffing, cornbread, dry mix, prepared:

• Boiled All Types Kidney Beans have 1.3 times more Calcium, 3.1 times more Copper, 2.4 times more Iron, 3.2 times more Magnesium, 3.8 times more Manganese, 4.1 times more Phosphorus, 6.5 times more Potassium and 4.3 times more Zinc than Bread, stuffing, cornbread, dry mix, prepared.
• While Bread, stuffing, cornbread, dry mix, prepared contains 27.9 times more Selenium and 526 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Bread, stuffing, cornbread, dry mix, prepared have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 1.5 times more Omega 3, 2.2 times more Fiber and 3 times more Protein than Bread, stuffing, cornbread, dry mix, prepared.
• While Bread, stuffing, cornbread, dry mix, prepared contains 1.4 times more Energy, 17.6 times more Fat, 24 times more Saturated Fat and 24 times more Omega 6 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Bread, stuffing, cornbread, dry mix, prepared have similar amounts of Carbohydrate per 1 kg.
• Both Boiled All Types Kidney Beans as well as Bread, stuffing, cornbread, dry mix, prepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.