Comparing Nutrients in 1 pound Croutons, plain VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Croutons, plain	12%	15%	73%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Croutons, plain	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	63.7% 1846kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	21.4% 6.85g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	32% 5.46g	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	256% 333g	79.6% 103g	130g per day for Men 19-50 years
Sugars	NA	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	61% 23g	76.4% 29g	38g per day for Men 19-50 years
Protein	96% 54g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Croutons, plain	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	235% 2.83mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	154% 24.7mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.07% 0.12mg	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	150% 599μg	147% 590μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Croutons, plain	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	34.5% 345mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	82% 0.74mg	109% 0.98mg	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	231% 18.5mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	99% 2.27mg	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	74.5% 522mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	16.5% 562mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	309% 170μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	211% 3166mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	36.7% 4.04mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	0.67% 25g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Croutons, plain vs Boiled Kidney Beans:

• Croutons, plain have 3.9 times more Vitamin B1, 4.7 times more Vitamin B2, 9.4 times more Vitamin B3 and 2 times more Vitamin B5 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.6 times more Vitamin B6 and more Vitamin C than Croutons, plain.
• Both Croutons, plain and Boiled All Types Kidney Beans have similar amounts of Vitamin B9 per 1 lb.
• Both Croutons, plain as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Croutons, plain vs Boiled Kidney Beans:

• Croutons, plain have 2.2 times more Calcium, 1.8 times more Iron, 34.1 times more Selenium and 698 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Copper, 1.4 times more Magnesium, 3.3 times more Potassium and 12.2 times more Water than Croutons, plain.
• Both Croutons, plain and Boiled All Types Kidney Beans have similar amounts of Manganese, Phosphorus and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Croutons, plain have 3.2 times more Energy, 13.2 times more Fat, 20.7 times more Saturated Fat, 11.1 times more Omega 6, 3.2 times more Carbohydrate and 1.4 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.4 times more Omega 3 and 1.3 times more Fiber than Croutons, plain.
• Both Croutons, plain as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.