Comparing Nutrients in 1 kilogram Breadnuts VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Breadnuts	11%	4%	85%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Breadnuts	Red Kidney Beans	Recommended Dietary Allowance
Energy	75% 2170kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.9g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	8.34% 2.67g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	76.3% 1.22g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	24% 4.06g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	356% 463g	471% 613g	130g per day for Men 19-50 years
Sugars	NA	29% 21g	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	NA	400% 152g	38g per day for Men 19-50 years
Protein	107% 59.7g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Breadnuts	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	220% 11mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	310% 4.03mg	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	165% 660μg	985% 3940μg	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	304% 274mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breadnuts	Red Kidney Beans	Recommended Dietary Allowance
Calcium	98% 980mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	1604% 14.4mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	261% 21mg	836% 67mg	8mg per day for Men 19-50 years
Magnesium	162% 680mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	77.4% 1.78mg	483% 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	96% 670mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	348% 11830mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	NA	58% 32μg	55μg per day for Men 19-50 years
Sodium	20.7% 310mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	103% 11.3mg	254% 28mg	11mg per day for Men 19-50 years
Water	12% 450g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Breadnuts VS Red Kidney Beans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Breadnuts vs Red Kidney Beans:

• 1 kilogram of Breadnuts has 1.4 times more Vitamin B5 and 6.1 times more Vitamin C than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 11.1 times more Vitamin B1, 3.9 times more Vitamin B2, 2.4 times more Vitamin B3 and 6 times more Vitamin B9 than Raw Breadnut Tree Seeds.
• Both Breadnuts and Red Kidney Beans provide similar amounts of Vitamin B6 per one kilogram.
• Both Raw Breadnut Tree Seeds as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Breadnuts has 2.1 times more Copper and 2.6 times more Sodium than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 3.2 times more Iron, 2 times more Magnesium, 6.2 times more Manganese, 6.1 times more Phosphorus and 2.5 times more Zinc than Raw Breadnut Tree Seeds.
• Both Breadnuts and Red Kidney Beans contain similar levels of Calcium and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Breadnuts has 1.8 times more Omega 6 than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 1.6 times more Energy, 2.9 times more Omega 3, 1.3 times more Carbohydrate and 3.8 times more Protein than Raw Breadnut Tree Seeds.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6