Comparing Nutrients in 1 pound Boiled Kidney Beans VS Seasoned Dry Bread Crumbs

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Seasoned Dry Bread Crumbs	15%	13%	72%

Macro Nutrients

	Boiled Kidney Beans	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Energy	20% 576kcal	60% 1737kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	25.6% 25g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	61.2% 0.98g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	55.6% 9.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	239% 311g	130g per day for Men 19-50 years
Sugars	2% 1.45g	36% 26g	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	12.4% 9g	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	% 7.8g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	76.4% 29g	58.5% 22.2g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	114% 64g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	363% 4.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	145% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	56.5% 2.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	59.7% 0.78mg	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	147% 590μg	135% 540μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	66% 1.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.05% 5.44mg	13.6% 12.2mg	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	0.91% 0.14mg	7.86% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	174% 209μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	16% 159mg	82.6% 826mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	123% 1.1mg	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	126% 10mg	279% 22.3mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	49.7% 209mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	194% 4.46mg	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	89.4% 626mg	115% 803mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	31% 1048mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	635% 9525mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	8.2% 304g	0.78% 29g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Kidney Beans vs Seasoned Dry Bread Crumbs :

• Seasoned Grated Dry Bread Crumbs contain more Vitamin A, 6 times more Vitamin B1, 7.2 times more Vitamin B2, 10.7 times more Vitamin B3, 2.8 times more Vitamin B5, 1.4 times more Vitamin B6, more Vitamin B12, 2.3 times more Vitamin C, 8.7 times more Vitamin E and 5.5 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Seasoned Grated Dry Bread Crumbs have similar amounts of Vitamin B9 per 1 lb.
• Both Boiled All Types Kidney Beans as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Seasoned Dry Bread Crumbs :

• Boiled All Types Kidney Beans have 1.8 times more Potassium and 10.5 times more Water than Seasoned Grated Dry Bread Crumbs .
• While Seasoned Grated Dry Bread Crumbs contain 5.2 times more Calcium, 2.2 times more Iron, 2.3 times more Manganese, 1.3 times more Phosphorus, 22.5 times more Selenium, 2100 times more Sodium and 1.4 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Seasoned Grated Dry Bread Crumbs have similar amounts of Copper and Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 1.3 times more Fiber than Seasoned Grated Dry Bread Crumbs .
• While Seasoned Grated Dry Bread Crumbs contain 3 times more Energy, 11 times more Fat, 19.1 times more Saturated Fat, 1.3 times more Omega 3, 19.3 times more Omega 6, 3 times more Carbohydrate, 17.9 times more Sugars and 1.6 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.