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

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Dry Bread Crumbs	14%	12%	74%

Macro Nutrients

	Royal Red Kidney Beans	Dry Bread Crumbs	Recommended Dietary Allowance
Energy	51.5% 1492kcal	61.8% 1792kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	24.8% 24g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	17% 5.46g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	52.7% 0.84g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	204% 265g	251% 326g	130g per day for Men 19-50 years
Sugars	NA	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	297% 113g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	205% 115g	108% 60.6g	56g per day for Men 19-50 years

Vitamins

	Royal 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	147% 1.77mg	366% 4.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	141% 1.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.7% 9.55mg	188% 30mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.7% 3.53mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	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	446% 1783μg	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	22.7% 20.4mg	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	NA	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	59.4% 594mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	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	493% 39.5mg	274% 22mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	219% 5.03mg	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	263% 1842mg	107% 748mg	700mg per day for Men 19-50 years
Potassium	180% 6105mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	208% 114μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	221% 3320mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	59.8% 6.58mg	11mg per day for Men 19-50 years
Water	1.46% 54g	0.8% 29.5g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Royal 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 Royal Red Kidney Beans vs Dry Bread Crumbs :

• 1 pound of Royal Red Kidney Beans has 1.4 times more Vitamin B5, 3.3 times more Vitamin B6, 3.7 times more Vitamin B9 and more Vitamin C than Dry Bread Crumbs .
• While 1 lb of Plain Grated Dry Bread Crumbs contains 2.5 times more Vitamin B1, 1.7 times more Vitamin B2, 3.2 times more Vitamin B3 and more Vitamin B12 than Raw Royal Red Kidney Beans.
• 1 pound of Royal Red Kidney Beans have insufficient amounts of Vitamin B12
• 1 pound of Dry Bread Crumbs have insufficient amounts of Vitamin C
• Both Raw Royal Red Kidney Beans as well as Plain Grated Dry Bread Crumbs have insufficient amounts of Vitamin A and Vitamin D in one pound.

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

• 1 pound of Royal Red Kidney Beans has 3.9 times more Copper, 1.8 times more Iron, 3.2 times more Magnesium, 1.2 times more Manganese, 2.5 times more Phosphorus, 6.9 times more Potassium and 1.8 times more Zinc than Dry Bread Crumbs .
• While 1 lb of Plain Grated Dry Bread Crumbs contains 1.4 times more Calcium, 7.9 times more Selenium and 56.3 times more Sodium than Raw Royal Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Royal Red Kidney Beans has 5.5 times more Fiber and 1.9 times more Protein than Dry Bread Crumbs .
• While 1 lb of Plain Grated Dry Bread Crumbs contains 11.8 times more Fat, 18.5 times more Saturated Fat and 19.3 times more Omega 6 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Dry Bread Crumbs offer comparable quantities of Energy, Omega 3 and Carbohydrate per one pound.
• 1 pound of Royal Red Kidney Beans provide inadequate amounts of Omega 6