Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Croutons, plain

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Croutons, plain	12%	15%	73%

Macro Nutrients

	Boiled Kidney Beans	Croutons, plain	Recommended Dietary Allowance
Energy	43.8% 1270kcal	140% 4070kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	68% 66g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	47% 15g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	43.8% 0.7g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	71% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	565% 735g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	168% 64g	134% 51g	38g per day for Men 19-50 years
Protein	155% 86.7g	213% 119g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Croutons, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	519% 6.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	209% 2.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	340% 54.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	85.8% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	20% 0.26mg	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	330% 1320μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Croutons, plain	Recommended Dietary Allowance
Calcium	35% 350mg	76% 760mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	181% 1.63mg	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	510% 40.8mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	74% 310mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	217% 5mg	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	164% 1150mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	36.5% 1240mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	682% 375μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	465% 6980mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	81% 8.9mg	11mg per day for Men 19-50 years
Water	18% 669g	1.5% 55g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Croutons, plain:

• Boiled All Types Kidney Beans have 4.6 times more Vitamin B6 and more Vitamin C than Croutons, plain.
• While Croutons, plain contain 3.9 times more Vitamin B1, 4.7 times more Vitamin B2, 9.4 times more Vitamin B3 and 2 times more Vitamin B5 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Croutons, plain have similar amounts of Vitamin B9 per 1 kg.
• Both Boiled All Types Kidney Beans as well as Croutons, plain have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Croutons, plain:

• Boiled All Types Kidney Beans have 1.3 times more Copper, 1.4 times more Magnesium, 3.3 times more Potassium and 12.2 times more Water than Croutons, plain.
• While Croutons, plain contain 2.2 times more Calcium, 1.8 times more Iron, 34.1 times more Selenium and 698 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Croutons, plain have similar amounts of Manganese, Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 2.4 times more Omega 3 and 1.3 times more Fiber than Croutons, plain.
• While Croutons, plain contain 3.2 times more Energy, 13.2 times more Fat, 20.7 times more Saturated Fat, 11.1 times more Omega 6, 3.2 times more Carbohydrate and 1.4 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Croutons, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.