Comparing Nutrients in 1 pound Breadnuts VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Breadnuts	11%	4%	85%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Breadnuts	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	34% 984kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	4.63% 4.5g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	3.8% 1.2g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	34.6% 0.55g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	11% 1.84g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 210g	78% 102g	130g per day for Men 19-50 years
Sugars	NA	NA	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	111% 42g	38g per day for Men 19-50 years
Protein	48.4% 27g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Breadnuts	Boiled California Red 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	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	100% 5mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	141% 1.83mg	36.3% 0.47mg	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	84% 336μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breadnuts	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	44.5% 445mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	728% 6.55mg	146% 1.3mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	73.4% 308mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	35% 0.81mg	62.7% 1.44mg	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	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	158% 5366mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	NA	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	9.37% 141mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	46.6% 5.13mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	5.5% 204g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Breadnuts VS Boiled California Red Kidney Beans per 1 lb

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

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

• 1 pound of Breadnuts has 1.6 times more Vitamin B3, 5 times more Vitamin B5, 3.9 times more Vitamin B6 and 22.8 times more Vitamin C than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 2.3 times more Vitamin B1 than Raw Breadnut Tree Seeds.
• Both Breadnuts and Boiled California Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin B9 per one pound.
• 1 pound of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Breadnut Tree Seeds as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Breadnuts vs Boiled California Red Kidney Beans:

• 1 pound of Breadnuts has 1.5 times more Calcium, 5 times more Copper, 1.4 times more Magnesium, 2.8 times more Potassium, 7.8 times more Sodium and 1.3 times more Zinc than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 1.4 times more Iron, 1.8 times more Manganese and 2 times more Phosphorus than Raw Breadnut Tree Seeds.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Breadnuts has 1.8 times more Energy, 3.8 times more Omega 3, 20.3 times more Omega 6 and 2.1 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 1.5 times more Protein than Raw Breadnut Tree Seeds.
• 1 pound of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6