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

Macros Ratio

	Protein	Fat	Carbs
Seasoned Dry Bread Crumbs	15%	13%	72%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Seasoned Dry Bread Crumbs	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	60% 1737kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	25.6% 25g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	61.2% 0.98g	47.6% 0.76g	1.6g per day for Men 19-50 years
Omega 6	55.6% 9.45g	2.85% 0.49g	17g per day for Men 19-50 years
Cholesterol	1.56% 4.54mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	239% 311g	79.6% 103g	130g per day for Men 19-50 years
Sugars	36% 26g	2% 1.45g	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	12.4% 9g	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	% 7.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	58.5% 22.2g	88.3% 33.6g	38g per day for Men 19-50 years
Protein	114% 64g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Seasoned Dry Bread Crumbs	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	363% 4.36mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	145% 1.9mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.5% 2.83mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	42% 0.54mg	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	135% 540μg	147% 590μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	66% 1.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.6% 12.2mg	6.05% 5.44mg	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	7.86% 1.18mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	174% 209μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seasoned Dry Bread Crumbs	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	82.6% 826mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	122% 1.1mg	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	279% 22.3mg	167% 13.3mg	8mg per day for Men 19-50 years
Magnesium	49.7% 209mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	194% 4.46mg	94% 2.16mg	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	115% 803mg	92% 644mg	700mg per day for Men 19-50 years
Potassium	31% 1048mg	53.8% 1828mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	635% 9525mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	44% 4.85mg	11mg per day for Men 19-50 years
Water	0.78% 29g	8.2% 304g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Seasoned Dry Bread Crumbs has 6 times more Vitamin B1, 7.2 times more Vitamin B2, 10.7 times more Vitamin B3, 2.8 times more Vitamin B5, 1.4 times more Vitamin B6, more Vitamin B12, 2.3 times more Vitamin C and 5.5 times more Vitamin K than Boiled Red Kidney Beans.
• Both Seasoned Dry Bread Crumbs and Boiled Red Kidney Beans provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin C
• Both Seasoned Grated Dry Bread Crumbs as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Seasoned Dry Bread Crumbs has 6.5 times more Calcium, 1.7 times more Iron, 2.1 times more Manganese, 1.2 times more Phosphorus, 20.6 times more Selenium, 1050 times more Sodium and 1.3 times more Zinc than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 1.7 times more Potassium than Seasoned Grated Dry Bread Crumbs .
• Both Seasoned Dry Bread Crumbs and Boiled Red Kidney Beans contain similar levels of Copper and Magnesium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Seasoned Dry Bread Crumbs has 3 times more Energy, 11 times more Fat, 19.3 times more Saturated Fat, 1.3 times more Omega 3, 19.5 times more Omega 6, 3 times more Carbohydrate, 17.9 times more Sugars and 1.6 times more Protein than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 1.5 times more Fiber than Seasoned Grated Dry Bread Crumbs .
• 1 pound of Boiled Red Kidney Beans provide inadequate amounts of Omega 6