Comparing Nutrients in 1 kilogram Dry Mix Bread Stuffing VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Dry Mix Bread Stuffing	12%	8%	80%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Dry Mix Bread Stuffing	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	133% 3860kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.45g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	39.7% 6.75g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	586% 762g	175% 228g	130g per day for Men 19-50 years
Sugars	114% 82.7g	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	84.2% 32g	168% 64g	38g per day for Men 19-50 years
Protein	196% 110g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Dry Mix Bread Stuffing	Boiled 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	497% 5.96mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	311% 4.04mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	360% 57.7mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.6% 3.98mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.52mg	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	420% 1680μg	325% 1300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.33% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	25.3% 3.8mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.17% 11μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mix Bread Stuffing	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	97% 970mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	264% 2.38mg	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	476% 38mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	258% 5.94mg	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	201% 1410mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	72.4% 2460mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	873% 480μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	937% 14050mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	84.5% 9.3mg	91% 10mg	11mg per day for Men 19-50 years
Water	1.14% 42g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Dry Mix Bread Stuffing vs Boiled Kidney Beans:

• Dry Mix Bread Stuffing has 3.7 times more Vitamin B1, 7 times more Vitamin B2, 10 times more Vitamin B3, 1.8 times more Vitamin B5, 1.3 times more Vitamin B6, 1.3 times more Vitamin B9 and 12.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Vitamin C and 7.6 times more Vitamin K than Dry Mix Bread Stuffing.
• Both Dry Mix Bread Stuffing as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Dry Mix Bread Stuffing vs Boiled Kidney Beans:

• Dry Mix Bread Stuffing has 2.8 times more Calcium, 1.7 times more Iron, 1.4 times more Manganese, 43.6 times more Selenium and 1405 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Potassium and 15.9 times more Water than Dry Mix Bread Stuffing.
• Both Dry Mix Bread Stuffing and Boiled All Types Kidney Beans have similar amounts of Copper, Magnesium, Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Mix Bread Stuffing has 3 times more Energy, 6.8 times more Fat, 11.6 times more Saturated Fat, 6.3 times more Omega 6, 3.3 times more Carbohydrate, 25.8 times more Sugars and 1.3 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.6 times more Omega 3 and 2 times more Fiber than Dry Mix Bread Stuffing.
• Both Dry Mix Bread Stuffing as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.