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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Seasoned Dry Bread Crumbs	15%	13%	72%

Macro Nutrients

	Red Kidney Beans	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Energy	52.7% 1529kcal	60% 1737kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	25.6% 25g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	61.2% 0.98g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	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	214% 278g	239% 311g	130g per day for Men 19-50 years
Sugars	13% 9.53g	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	181% 69g	58.5% 22.2g	38g per day for Men 19-50 years
Protein	182% 102g	114% 64g	56g per day for Men 19-50 years

Vitamins

	Red 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	230% 2.76mg	363% 4.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	145% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.57mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	56.5% 2.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	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	447% 1787μg	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	22.7% 20.4mg	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	6.35% 0.95mg	7.86% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	174% 209μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	37.6% 376mg	82.6% 826mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	123% 1.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	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	379% 30.3mg	279% 22.3mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	49.7% 209mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	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	263% 1842mg	115% 803mg	700mg per day for Men 19-50 years
Potassium	181% 6164mg	31% 1048mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	635% 9525mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	0.78% 29g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Red Kidney Beans has 1.3 times more Vitamin B5, 2.3 times more Vitamin B6, 3.3 times more Vitamin B9 and 1.7 times more Vitamin C than Seasoned Dry Bread Crumbs .
• While 1 lb of Seasoned Grated Dry Bread Crumbs contains 1.6 times more Vitamin B1, 1.9 times more Vitamin B2, 2.9 times more Vitamin B3, more Vitamin B12 and 8.2 times more Vitamin K than Raw Red Kidney Beans.
• 1 pound of Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Raw Red Kidney Beans as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Red Kidney Beans has 2.9 times more Copper, 1.4 times more Iron, 3 times more Magnesium, 2.3 times more Phosphorus, 5.9 times more Potassium and 2 times more Zinc than Seasoned Dry Bread Crumbs .
• While 1 lb of Seasoned Grated Dry Bread Crumbs contains 2.2 times more Calcium, 7.7 times more Selenium and 175 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Seasoned Dry Bread Crumbs contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Kidney Beans has 1.7 times more Omega 3, 3.1 times more Fiber and 1.6 times more Protein than Seasoned Dry Bread Crumbs .
• While 1 lb of Seasoned Grated Dry Bread Crumbs contains 5.2 times more Fat, 9 times more Saturated Fat, 9.1 times more Omega 6 and 2.7 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Seasoned Dry Bread Crumbs offer comparable quantities of Energy and Carbohydrate per one pound.
• 1 pound of Red Kidney Beans provide inadequate amounts of Omega 6