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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Dry Bread Crumbs	14%	12%	74%

Macro Nutrients

	Boiled Red Kidney Beans	Dry Bread Crumbs	Recommended Dietary Allowance
Energy	20% 576kcal	61.8% 1792kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	24.8% 24g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	17% 5.46g	32g per day for Men 19-50 years
Omega 3	47.6% 0.76g	52.7% 0.84g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	50% 8.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	251% 326g	130g per day for Men 19-50 years
Sugars	2% 1.45g	38.8% 28g	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	15.4% 11g	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	% 8.26g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	88.3% 33.6g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	108% 60.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Dry Bread Crumbs	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	366% 4.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	141% 1.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	188% 30mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	42.2% 0.55mg	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	121% 485μg	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	0% 0mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	12.7% 127mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	129% 1.16mg	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	167% 13.3mg	274% 22mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	181% 4.17mg	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	92% 644mg	107% 748mg	700mg per day for Men 19-50 years
Potassium	53.8% 1828mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	208% 114μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	221% 3320mg	1500mg per day for Men 19-50 years
Zinc	44% 4.85mg	59.8% 6.58mg	11mg per day for Men 19-50 years
Water	8.2% 304g	0.8% 29.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Dry Bread Crumbs per 1 lb

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

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

• 1 pound of Boiled Red Kidney Beans has 1.2 times more Vitamin B9 and 1.3 times more Vitamin K than Dry Bread Crumbs .
• While 1 lb of Plain Grated Dry Bread Crumbs contains 6 times more Vitamin B1, 6.9 times more Vitamin B2, 11.5 times more Vitamin B3, 2.5 times more Vitamin B5 and more Vitamin B12 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Dry Bread Crumbs provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Boiled Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Boiled Red Kidney Beans as well as Plain Grated Dry Bread Crumbs have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Boiled Red Kidney Beans has 2.1 times more Potassium than Dry Bread Crumbs .
• While 1 lb of Plain Grated Dry Bread Crumbs contains 6.5 times more Calcium, 1.6 times more Iron, 1.9 times more Manganese, 21 times more Selenium, 366 times more Sodium and 1.4 times more Zinc than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Dry Bread Crumbs contain similar levels of Copper, Magnesium and Phosphorus per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Red Kidney Beans has 1.6 times more Fiber than Dry Bread Crumbs .
• While 1 lb of Plain Grated Dry Bread Crumbs contains 3.1 times more Energy, 10.6 times more Fat, 16.7 times more Saturated Fat, 17.5 times more Omega 6, 3.2 times more Carbohydrate, 19.4 times more Sugars and 1.5 times more Protein than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Dry Bread Crumbs offer comparable quantities of Omega 3 per one pound.
• 1 pound of Boiled Red Kidney Beans provide inadequate amounts of Omega 6