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

Macros Ratio

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

Macro Nutrients

	Bread, stuffing, cornbread, dry mix, prepared	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	61.7% 1790kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	91% 88g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	55% 17.6g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	73% 1.17g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	152% 26g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	168% 219g	175% 228g	130g per day for Men 19-50 years
Sugars	0% 0g	4.4% 3.2g	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	76.3% 29g	168% 64g	38g per day for Men 19-50 years
Protein	51.8% 29g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Bread, stuffing, cornbread, dry mix, prepared	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	86.7% 780μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.17mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.8% 0.92mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78% 12.5mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.2% 0.38mg	92% 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	243% 970μg	325% 1300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.17% 0.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.9% 8mg	13.3% 12mg	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	56.7% 8.5mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73.3% 88μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, stuffing, cornbread, dry mix, prepared	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	26% 260mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	240% 2.16mg	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	118% 9.4mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	49.6% 1.14mg	187% 4.3mg	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	48.6% 340mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	18.2% 620mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	558% 307μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	351% 5260mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	91% 10mg	11mg per day for Men 19-50 years
Water	17.5% 649g	18% 669g	3700g per day for Men 19-50 years

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

• Bread, stuffing, cornbread, dry mix, prepared has more Vitamin A, 1.6 times more Vitamin B2, 2.2 times more Vitamin B3 and 28.3 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Vitamin B1, 3.7 times more Vitamin B5, 3.2 times more Vitamin B6, 1.3 times more Vitamin B9 and 1.5 times more Vitamin C than Bread, stuffing, cornbread, dry mix, prepared.
• Both Bread, stuffing, cornbread, dry mix, prepared and Boiled All Types Kidney Beans have similar amounts of Vitamin K per 1 kg.
• Both Bread, stuffing, cornbread, dry mix, prepared as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Bread, stuffing, cornbread, dry mix, prepared has 27.9 times more Selenium and 526 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Calcium, 3.1 times more Copper, 2.4 times more Iron, 3.2 times more Magnesium, 3.8 times more Manganese, 4.1 times more Phosphorus, 6.5 times more Potassium and 4.3 times more Zinc than Bread, stuffing, cornbread, dry mix, prepared.
• Both Bread, stuffing, cornbread, dry mix, prepared and Boiled All Types Kidney Beans have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Bread, stuffing, cornbread, dry mix, prepared has 1.4 times more Energy, 17.6 times more Fat, 24 times more Saturated Fat and 24 times more Omega 6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Omega 3, 2.2 times more Fiber and 3 times more Protein than Bread, stuffing, cornbread, dry mix, prepared.
• Both Bread, stuffing, cornbread, dry mix, prepared and Boiled All Types Kidney Beans have similar amounts of Carbohydrate per 1 kg.
• Both Bread, stuffing, cornbread, dry mix, prepared as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.