Comparing Nutrients in 1 kilogram Croutons, plain VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Croutons, plain	12%	15%	73%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Croutons, plain	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	140% 4070kcal	113% 3290kcal	2900kcal per day for Men 19-50 years
Fat	68% 66g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	43.8% 0.7g	95% 1.52g	1.6g per day for Men 19-50 years
Omega 6	71% 12g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	565% 735g	449% 583g	130g per day for Men 19-50 years
Sugars	NA	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	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	134% 51g	655% 249g	38g per day for Men 19-50 years
Protein	213% 119g	452% 253g	56g per day for Men 19-50 years

Vitamins

	Croutons, plain	Royal 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	519% 6.23mg	325% 3.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	209% 2.72mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	340% 54.4mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.8% 4.3mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	305% 3.96mg	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	330% 1320μg	983% 3930μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Croutons, plain	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	76% 760mg	131% 1310mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	1111% 10mg	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	510% 40.8mg	1088% 87mg	8mg per day for Men 19-50 years
Magnesium	74% 310mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	482% 11mg	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	164% 1150mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	36.5% 1240mg	396% 13460mg	3400mg per day for Men 19-50 years
Selenium	682% 375μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	465% 6980mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	81% 8.9mg	242% 26.6mg	11mg per day for Men 19-50 years
Water	1.5% 55g	3.2% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Croutons, plain VS Royal Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Croutons, plain versus 1 kg of Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Croutons, plain vs Royal Red Kidney Beans:

• 1 kilogram of Croutons, plain has 1.6 times more Vitamin B1 and 2.6 times more Vitamin B3 than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 1.8 times more Vitamin B5, 15.2 times more Vitamin B6, 3 times more Vitamin B9 and more Vitamin C than Croutons, plain.
• Both Croutons, plain and Royal Red Kidney Beans provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Croutons, plain have insufficient amounts of Vitamin C
• Both Croutons, plain as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Croutons, plain vs Royal Red Kidney Beans:

• 1 kilogram of Croutons, plain has 11.7 times more Selenium and 53.7 times more Sodium than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 1.7 times more Calcium, 6.1 times more Copper, 2.1 times more Iron, 4.5 times more Magnesium, 2.2 times more Manganese, 3.5 times more Phosphorus, 10.9 times more Potassium and 3 times more Zinc than Croutons, plain.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Croutons, plain has 1.2 times more Energy, 14.7 times more Fat, 23.2 times more Saturated Fat, 12.4 times more Omega 6 and 1.3 times more Carbohydrate than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 2.2 times more Omega 3, 4.9 times more Fiber and 2.1 times more Protein than Croutons, plain.
• 1 kilogram of Royal Red Kidney Beans provide inadequate amounts of Omega 6