Comparing Nutrients in 1 pound Breadnuts VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Breadnuts	11%	4%	85%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Breadnuts	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	34% 984kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	4.63% 4.5g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	3.8% 1.2g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	34.6% 0.55g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	11% 1.84g	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	161% 210g	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	NA	76.4% 29g	38g per day for Men 19-50 years
Protein	48.4% 27g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Breadnuts	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	100% 5mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	141% 1.83mg	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	75% 299μg	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	138% 124mg	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	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

	Breadnuts	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	44.5% 445mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	728% 6.55mg	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	119% 9.5mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	73.4% 308mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	35% 0.81mg	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	43.4% 304mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	158% 5366mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	NA	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	9.37% 141mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	46.6% 5.13mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	5.5% 204g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Breadnuts vs Boiled Kidney Beans:

• Raw Breadnut Tree Seeds have more Vitamin A, 1.5 times more Vitamin B3, 5 times more Vitamin B5, 3.4 times more Vitamin B6 and 22.8 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.9 times more Vitamin B1 and 2 times more Vitamin B9 than Raw Breadnut Tree Seeds.
• Both Raw Breadnut Tree Seeds and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 per 1 lb.
• Both Raw Breadnut Tree Seeds 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 Breadnuts vs Boiled Kidney Beans:

• Raw Breadnut Tree Seeds have 2.8 times more Calcium, 6.7 times more Copper, 1.6 times more Magnesium, 2.9 times more Potassium and 31 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.4 times more Manganese, 2.1 times more Phosphorus and 1.5 times more Water than Raw Breadnut Tree Seeds.
• Both Raw Breadnut Tree Seeds and Boiled All Types Kidney Beans have similar amounts of Iron and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Breadnut Tree Seeds have 1.7 times more Energy, 2 times more Fat, 3.8 times more Omega 6 and 2 times more Carbohydrate than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Omega 3 and 1.5 times more Protein than Raw Breadnut Tree Seeds.
• Both Raw Breadnut Tree Seeds as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.