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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Seasoned Dry Bread Crumbs	15%	13%	72%

Macro Nutrients

	Boiled California Red Kidney Beans	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Energy	42.8% 1240kcal	132% 3830kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	56.5% 54.8g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	43.5% 14g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	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	172% 224g	527% 685g	130g per day for Men 19-50 years
Sugars	NA	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	245% 93g	129% 49g	38g per day for Men 19-50 years
Protein	163% 91g	252% 141g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red 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	108% 1.3mg	801% 9.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	319% 4.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	385% 61.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	125% 6.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	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	185% 740μg	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	NA	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	66% 660mg	182% 1820mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	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	373% 30mg	615% 49.2mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	110% 460mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	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	196% 1370mg	253% 1770mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	68% 2310mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	449% 247μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	1400% 21000mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	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

Nutrient Comparison: Boiled California Red Kidney Beans VS Seasoned Dry Bread Crumbs per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Seasoned Dry Bread Crumbs to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kg of Seasoned Grated Dry Bread Crumbs contains 7.4 times more Vitamin B1, 6.7 times more Vitamin B2, 11.4 times more Vitamin B3, 2.8 times more Vitamin B5, 1.6 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin B12 and 2.3 times more Vitamin C than Boiled California Red Kidney Beans.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin C
• Both Boiled California Red Kidney Beans as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled California Red Kidney Beans has 1.8 times more Potassium than Seasoned Dry Bread Crumbs .
• While 1 kg of Seasoned Grated Dry Bread Crumbs contains 2.8 times more Calcium, 1.7 times more Iron, 3.1 times more Manganese, 1.3 times more Phosphorus, 20.6 times more Selenium, 525 times more Sodium and 1.7 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Seasoned Dry Bread Crumbs contain similar levels of Copper and Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 1.9 times more Fiber than Seasoned Dry Bread Crumbs .
• While 1 kg of Seasoned Grated Dry Bread Crumbs contains 3.1 times more Energy, 60.9 times more Fat, 99.4 times more Saturated Fat, 6.8 times more Omega 3, 104.2 times more Omega 6, 3.1 times more Carbohydrate and 1.5 times more Protein than Boiled California Red Kidney Beans.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6