Comparing Nutrients in 1 pound Boiled California Red Kidney Beans VS Breadnuts

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Breadnuts	11%	4%	85%

Macro Nutrients

	Boiled California Red Kidney Beans	Breadnuts	Recommended Dietary Allowance
Energy	19.4% 562kcal	34% 984kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	4.63% 4.5g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	3.8% 1.2g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	34.6% 0.55g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	11% 1.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	161% 210g	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	NA	38g per day for Men 19-50 years
Protein	74% 41.4g	48.4% 27g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Breadnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	100% 5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	141% 1.83mg	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	75% 299μg	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	138% 124mg	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	Breadnuts	Recommended Dietary Allowance
Calcium	30% 299mg	44.5% 445mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	728% 6.55mg	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	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	73.4% 308mg	420mg per day for Men 19-50 years
Manganese	62.7% 1.44mg	35% 0.81mg	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	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	56% 1901mg	158% 5366mg	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	9.37% 141mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	46.6% 5.13mg	11mg per day for Men 19-50 years
Water	8.2% 304g	5.5% 204g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Boiled California Red Kidney Beans versus 1 lb of Breadnuts 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 Breadnuts:

• 1 pound of Boiled California Red Kidney Beans has 2.3 times more Vitamin B1 than Breadnuts.
• While 1 lb of Raw Breadnut Tree Seeds contains 1.6 times more Vitamin B3, 5 times more Vitamin B5, 3.9 times more Vitamin B6 and 22.8 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Breadnuts provide similar amounts of Vitamin B2 and Vitamin B9 per one pound.
• 1 pound of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red Kidney Beans as well as Raw Breadnut Tree 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 Breadnuts:

• 1 pound of Boiled California Red Kidney Beans has 1.4 times more Iron, 1.8 times more Manganese and 2 times more Phosphorus than Breadnuts.
• While 1 lb of Raw Breadnut Tree Seeds contains 1.5 times more Calcium, 5 times more Copper, 1.4 times more Magnesium, 2.8 times more Potassium, 7.8 times more Sodium and 1.3 times more Zinc than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled California Red Kidney Beans has 1.5 times more Protein than Breadnuts.
• While 1 lb of Raw Breadnut Tree Seeds contains 1.8 times more Energy, 3.8 times more Omega 3, 20.3 times more Omega 6 and 2.1 times more Carbohydrate than Boiled California Red Kidney Beans.
• 1 pound of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6