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

Macros Ratio

	Protein	Fat	Carbs
Dry Bread Crumbs	14%	12%	74%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Dry Bread Crumbs	California Red Kidney Beans	Recommended Dietary Allowance
Energy	136% 3950kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	54.6% 53g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	37.6% 12g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	116% 1.86g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	110% 18.7g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	554% 720g	460% 598g	130g per day for Men 19-50 years
Sugars	85.5% 62g	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	34% 24.6g	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	% 18g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	118% 45g	655% 249g	38g per day for Men 19-50 years
Protein	238% 134g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Dry Bread Crumbs	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	806% 9.67mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	310% 4.03mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	415% 66.3mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	110% 5.5mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	93% 1.2mg	305% 3.97mg	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	268% 1070μg	985% 3940μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	146% 3.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	50% 45mg	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	5.33% 0.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	55% 66μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Bread Crumbs	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	183% 1830mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	1222% 11mg	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	604% 48.3mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	400% 9.2mg	435% 10mg	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	236% 1650mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	458% 252μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	488% 7320mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	132% 14.5mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	1.76% 65g	3.18% 118g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Dry Bread Crumbs has 1.8 times more Vitamin B1, 1.8 times more Vitamin B2, 3.2 times more Vitamin B3 and more Vitamin B12 than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 1.4 times more Vitamin B5, 3.3 times more Vitamin B6, 3.7 times more Vitamin B9 and more Vitamin C than Plain Grated Dry Bread Crumbs .
• 1 kilogram of Dry Bread Crumbs have insufficient amounts of Vitamin C
• 1 kilogram of California Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Plain Grated Dry Bread Crumbs as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

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

• 1 kilogram of Dry Bread Crumbs has 7.9 times more Selenium and 66.5 times more Sodium than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 4.3 times more Copper, 1.9 times more Iron, 3.7 times more Magnesium, 2.5 times more Phosphorus, 7.6 times more Potassium and 1.8 times more Zinc than Plain Grated Dry Bread Crumbs .
• Both Dry Bread Crumbs and California Red Kidney Beans contain similar levels of Calcium and Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dry Bread Crumbs has 21.2 times more Fat, 33.4 times more Saturated Fat, 2.2 times more Omega 3, 34.7 times more Omega 6 and 1.2 times more Carbohydrate than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 5.5 times more Fiber and 1.8 times more Protein than Plain Grated Dry Bread Crumbs .
• Both Dry Bread Crumbs and California Red Kidney Beans offer comparable quantities of Energy per one kilogram.
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6