Comparing Nutrients in 1 kilogram Dried Breadnuts VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Dried Breadnuts	9%	4%	87%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Dried Breadnuts	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	127% 3670kcal	113% 3290kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 17g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	14% 4.54g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	129% 2.07g	95% 1.52g	1.6g per day for Men 19-50 years
Omega 6	40.6% 6.9g	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	611% 794g	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	392% 149g	655% 249g	38g per day for Men 19-50 years
Protein	154% 86.2g	452% 253g	56g per day for Men 19-50 years

Vitamins

	Dried Breadnuts	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	325% 3.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	376% 19mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	527% 6.85mg	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	283% 1130μg	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	518% 466mg	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	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

	Dried Breadnuts	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	94% 940mg	131% 1310mg	1000mg per day for Men 19-50 years
Copper	2728% 24.6mg	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	575% 46mg	1088% 87mg	8mg per day for Men 19-50 years
Magnesium	274% 1150mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	132% 3.03mg	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	254% 1780mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	591% 20110mg	396% 13460mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	35.3% 530mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	174% 19mg	242% 26.6mg	11mg per day for Men 19-50 years
Water	1.76% 65g	3.2% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Breadnuts VS Royal Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Breadnuts 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 Dried Breadnuts vs Royal Red Kidney Beans:

• 1 kilogram of Dried Breadnuts has 2.4 times more Vitamin B5, 1.7 times more Vitamin B6 and 10.4 times more Vitamin C than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 13 times more Vitamin B1, 1.7 times more Vitamin B2 and 3.5 times more Vitamin B9 than Dried Breadnut Tree Seeds.
• Both Dried Breadnuts and Royal Red Kidney Beans provide similar amounts of Vitamin B3 per one kilogram.
• Both Dried Breadnut Tree Seeds as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dried Breadnuts vs Royal Red Kidney Beans:

• 1 kilogram of Dried Breadnuts has 2.5 times more Copper, 1.5 times more Potassium and 4.1 times more Sodium than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 1.4 times more Calcium, 1.9 times more Iron, 3.7 times more Manganese, 2.3 times more Phosphorus, 1.7 times more Selenium and 1.4 times more Zinc than Dried Breadnut Tree Seeds.
• Both Dried Breadnuts and Royal Red Kidney Beans contain similar levels of Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Breadnuts has 1.4 times more Omega 3, 7.1 times more Omega 6 and 1.4 times more Carbohydrate than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 1.7 times more Fiber and 2.9 times more Protein than Dried Breadnut Tree Seeds.
• Both Dried Breadnuts and Royal Red Kidney Beans offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Royal Red Kidney Beans provide inadequate amounts of Omega 6