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

Macros Ratio

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

Macro Nutrients

	Boiled Red 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	2.25% 0.72g	55% 17.6g	32g per day for Men 19-50 years
Omega 3	105% 1.68g	73% 1.17g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	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	195% 74g	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 Red 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 Red Kidney Beans	Bread, stuffing, cornbread, dry mix, prepared	Recommended Dietary Allowance
Calcium	28% 280mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	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	368% 29.4mg	118% 9.4mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	207% 4.77mg	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	203% 1420mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	119% 4030mg	18.2% 620mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	558% 307μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	351% 5260mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	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

Nutrient Comparison: Boiled Red Kidney Beans VS Bread, stuffing, cornbread, dry mix, prepared per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Red Kidney Beans versus 1 kg of Bread, stuffing, cornbread, dry mix, prepared to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Boiled Red Kidney Beans has 1.4 times more Vitamin B1, 3.7 times more Vitamin B5, 3.2 times more Vitamin B6 and 1.3 times more Vitamin B9 than Bread, stuffing, cornbread, dry mix, prepared.
• While 1 kg of 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 Red Kidney Beans.
• Both Boiled Red Kidney Beans and Bread, stuffing, cornbread, dry mix, prepared provide similar amounts of Vitamin K per one kilogram.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• 1 kilogram of Bread, stuffing, cornbread, dry mix, prepared have insufficient amounts of Vitamin B5
• Both Boiled Red Kidney Beans as well as Bread, stuffing, cornbread, dry mix, prepared have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Red Kidney Beans has 3.5 times more Copper, 3.1 times more Iron, 3.5 times more Magnesium, 4.2 times more Manganese, 4.2 times more Phosphorus, 6.5 times more Potassium and 4.7 times more Zinc than Bread, stuffing, cornbread, dry mix, prepared.
• While 1 kg of Bread, stuffing, cornbread, dry mix, prepared contains 25.6 times more Selenium and 263 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Bread, stuffing, cornbread, dry mix, prepared contain similar levels of Calcium per one kilogram.
• 1 kilogram of Bread, stuffing, cornbread, dry mix, prepared lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Red Kidney Beans has 1.4 times more Omega 3, 2.6 times more Fiber and 3 times more Protein than Bread, stuffing, cornbread, dry mix, prepared.
• While 1 kg of Bread, stuffing, cornbread, dry mix, prepared contains 1.4 times more Energy, 17.6 times more Fat, 24.4 times more Saturated Fat and 24.2 times more Omega 6 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Bread, stuffing, cornbread, dry mix, prepared offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Boiled Red Kidney Beans provide inadequate amounts of Omega 6