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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Dry Bread Crumbs	14%	12%	74%

Macro Nutrients

	Red Kidney Beans	Dry Bread Crumbs	Recommended Dietary Allowance
Energy	116% 3370kcal	136% 3950kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	54.6% 53g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	37.6% 12g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	116% 1.86g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	110% 18.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	554% 720g	130g per day for Men 19-50 years
Sugars	29% 21g	85.5% 62g	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	34% 24.6g	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	% 18g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	400% 152g	118% 45g	38g per day for Men 19-50 years
Protein	402% 225g	238% 134g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Dry Bread Crumbs	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	507% 6.1mg	806% 9.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	310% 4.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	415% 66.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	110% 5.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	93% 1.2mg	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	985% 3940μg	268% 1070μg	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	50% 45mg	0% 0mg	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	14% 2.1mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	55% 66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	83% 830mg	183% 1830mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	283% 2.55mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	836% 67mg	604% 48.3mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	400% 9.2mg	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	580% 4060mg	236% 1650mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	458% 252μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	488% 7320mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	132% 14.5mg	11mg per day for Men 19-50 years
Water	3.18% 118g	1.76% 65g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Red Kidney Beans has 1.4 times more Vitamin B5, 3.3 times more Vitamin B6, 3.7 times more Vitamin B9 and more Vitamin C than Dry Bread Crumbs .
• While 1 kg of Plain Grated Dry Bread Crumbs contains 1.6 times more Vitamin B1, 1.9 times more Vitamin B2, 3.1 times more Vitamin B3 and more Vitamin B12 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Dry Bread Crumbs provide similar amounts of Vitamin K per one kilogram.
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin B12
• 1 kilogram of Dry Bread Crumbs have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Plain Grated Dry Bread Crumbs have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Red Kidney Beans has 2.7 times more Copper, 1.4 times more Iron, 3.2 times more Magnesium, 1.2 times more Manganese, 2.5 times more Phosphorus, 6.9 times more Potassium and 1.9 times more Zinc than Dry Bread Crumbs .
• While 1 kg of Plain Grated Dry Bread Crumbs contains 2.2 times more Calcium, 7.9 times more Selenium and 61 times more Sodium than Raw Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 1.9 times more Omega 3, 3.4 times more Fiber and 1.7 times more Protein than Dry Bread Crumbs .
• While 1 kg of Plain Grated Dry Bread Crumbs contains 5 times more Fat, 7.8 times more Saturated Fat, 8.2 times more Omega 6 and 3 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Dry Bread Crumbs offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6