Comparing Nutrients in 1 pound Prepared Dry Mix Stuffing Bread VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Prepared Dry Mix Stuffing Bread	6%	56%	38%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Prepared Dry Mix Stuffing Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	30.5% 885kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	56.3% 54.7g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	33% 10.5g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	83% 1.33g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	87% 14.8g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.7% 85.5g	79.6% 103g	130g per day for Men 19-50 years
Sugars	12.8% 9.25g	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	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	9.55% 3.63g	76.4% 29g	38g per day for Men 19-50 years
Protein	22% 12.4g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Prepared Dry Mix Stuffing Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	57.5% 517μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.3% 0.64mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.98% 0.5mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.6% 0.18mg	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	42% 168μg	147% 590μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.78% 0.091μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	40.5% 6.08mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Dry Mix Stuffing Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	13.6% 136mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	32.3% 0.29mg	109% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	5.66% 226μg	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	54% 4.3mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	28.8% 0.66mg	85% 1.95mg	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	24.6% 172mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	8.94% 304mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	97% 53.5μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	145% 2173mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	7.94% 294g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Prepared Dry Mix Stuffing Bread vs Boiled Kidney Beans:

• Bread, stuffing, dry mix, prepared has more Vitamin A, 1.8 times more Vitamin B2, 2.5 times more Vitamin B3, 44.7 times more Vitamin E and 1.6 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2 times more Vitamin B5, 3.1 times more Vitamin B6, 3.5 times more Vitamin B9 and more Vitamin C than Bread, stuffing, dry mix, prepared.
• Both Bread, stuffing, dry mix, prepared and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 per 1 lb.
• Both Bread, stuffing, dry mix, prepared as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Prepared Dry Mix Stuffing Bread vs Boiled Kidney Beans:

• Bread, stuffing, dry mix, prepared has 10.7 times more Selenium and 479 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.4 times more Copper, 2.3 times more Iron, 3.8 times more Magnesium, 2.9 times more Manganese, 3.6 times more Phosphorus, 6 times more Potassium and 4.3 times more Zinc than Bread, stuffing, dry mix, prepared.
• Both Bread, stuffing, dry mix, prepared and Boiled All Types Kidney Beans have similar amounts of Calcium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Bread, stuffing, dry mix, prepared has 1.5 times more Energy, 24.1 times more Fat, 31.8 times more Saturated Fat, 1.7 times more Omega 3, 30.2 times more Omega 6 and 6.4 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 8 times more Fiber and 3.2 times more Protein than Bread, stuffing, dry mix, prepared.
• Both Bread, stuffing, dry mix, prepared and Boiled All Types Kidney Beans have similar amounts of Carbohydrate per 1 lb.
• Both Bread, stuffing, dry mix, prepared as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.