Comparing Nutrients in 1 pound Boiled California Red Kidney Beans VS Breadfruit Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Breadfruit Seeds	15%	26%	59%

Macro Nutrients

	Boiled California Red Kidney Beans	Breadfruit Seeds	Recommended Dietary Allowance
Energy	19.4% 562kcal	30% 866kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	26% 25.4g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	21.4% 6.84g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	195% 3.1g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	61% 10.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	102% 133g	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	111% 42g	62% 23.6g	38g per day for Men 19-50 years
Protein	74% 41.4g	60% 33.6g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Breadfruit Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	182% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	79.6% 3.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	112% 1.45mg	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	84% 336μg	60% 240μg	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	6.05% 5.44mg	33.3% 30mg	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

	Boiled California Red Kidney Beans	Breadfruit Seeds	Recommended Dietary Allowance
Calcium	30% 299mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	579% 5.2mg	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	169% 13.5mg	208% 16.6mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	58.3% 245mg	420mg per day for Men 19-50 years
Manganese	62.7% 1.44mg	28% 0.64mg	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	88.8% 621mg	113% 794mg	700mg per day for Men 19-50 years
Potassium	56% 1901mg	126% 4268mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	NA	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	7.56% 113mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	8.2% 304g	6.9% 255g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Breadfruit Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled California Red Kidney Beans versus 1 lb of Breadfruit Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled California Red Kidney Beans vs Breadfruit Seeds:

• 1 pound of Boiled California Red Kidney Beans has 1.2 times more Vitamin B3 and 1.4 times more Vitamin B9 than Breadfruit Seeds.
• While 1 lb of Raw Breadfruit Seeds contains 3.7 times more Vitamin B1, 4.9 times more Vitamin B2, 4 times more Vitamin B5, 3.1 times more Vitamin B6 and 5.5 times more Vitamin C than Boiled California Red Kidney Beans.
• 1 pound of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red Kidney Beans as well as Raw Breadfruit Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled California Red Kidney Beans vs Breadfruit Seeds:

• 1 pound of Boiled California Red Kidney Beans has 1.8 times more Calcium and 2.2 times more Manganese than Breadfruit Seeds.
• While 1 lb of Raw Breadfruit Seeds contains 4 times more Copper, 1.3 times more Phosphorus and 2.2 times more Potassium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Breadfruit Seeds contain similar levels of Iron, Magnesium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled California Red Kidney Beans has 1.8 times more Fiber and 1.2 times more Protein than Breadfruit Seeds.
• While 1 lb of Raw Breadfruit Seeds contains 1.5 times more Energy, 62.1 times more Fat, 107.8 times more Saturated Fat, 21.5 times more Omega 3, 114.5 times more Omega 6 and 1.3 times more Carbohydrate than Boiled California Red Kidney Beans.
• 1 pound of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6