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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Roasted Breadfruit Seeds	12%	12%	76%

Macro Nutrients

	California Red Kidney Beans	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Energy	51.6% 1497kcal	32.4% 939kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	12.6% 12.2g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	94% 1.5g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	29.5% 5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	140% 182g	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	297% 113g	71.6% 27.2g	38g per day for Men 19-50 years
Protein	197% 111g	50.2% 28g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.56% 68μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	155% 1.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	210% 33.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	92% 4.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	147% 1.9mg	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	447% 1787μg	67% 268μg	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	22.7% 20.4mg	38.3% 34.5mg	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

	California Red Kidney Beans	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Calcium	88.5% 885mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	666% 6mg	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	530% 42.4mg	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	67% 281mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	32% 0.74mg	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	262% 1837mg	113% 794mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	144% 4908mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	42.5% 4.67mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	6.1% 225g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of California Red Kidney Beans has 1.3 times more Vitamin B1 and 6.7 times more Vitamin B9 than Roasted Breadfruit Seeds.
• While 1 lb of Roasted Breadfruit Seeds contains 3.6 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.7 times more Vitamin C than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Roasted Breadfruit Seeds provide similar amounts of Vitamin B2 and Vitamin B6 per one pound.
• Both Raw California Red Kidney Beans as well as Roasted Breadfruit Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of California Red Kidney Beans has 2.3 times more Calcium, 10.4 times more Iron, 2.6 times more Magnesium, 6.1 times more Manganese, 2.3 times more Phosphorus, 1.4 times more Potassium and 2.5 times more Zinc than Roasted Breadfruit Seeds.
• Both California Red Kidney Beans and Roasted Breadfruit Seeds contain similar levels of Copper per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 1.6 times more Energy, 1.5 times more Carbohydrate, 4.2 times more Fiber and 3.9 times more Protein than Roasted Breadfruit Seeds.
• While 1 lb of Roasted Breadfruit Seeds contains 10.8 times more Fat, 20.3 times more Saturated Fat, 4 times more Omega 3 and 20.5 times more Omega 6 than Raw California Red Kidney Beans.
• 1 pound of California Red Kidney Beans provide inadequate amounts of Omega 6