Comparing Nutrients in 300 calories Dry Bread Crumbs VS Boiled Red Kidney Beans

Weight per 300 calories

• Dry Bread Crumbs: 76g
• Boiled Red Kidney Beans: 236g

Dry Bread Crumbs have 3.1 times more energy per 100g than Boiled Red Kidney Beans. It has high energy density when compared to other foods. Boiled Red Kidney Beans having average energy density.

Discover which food has more nutrients per 300 calories - Dry Bread Crumbs or Boiled Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Dry Bread Crumbs	14%	12%	74%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Dry Bread Crumbs	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.15% 4.03g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	2.86% 0.91g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	8.83% 0.14g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	8.37% 1.42g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.7g	41.4% 54g	130g per day for Men 19-50 years
Sugars	6.5% 4.7g	1.04% 0.76g	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	2.58% 1.87g	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	% 1.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9% 3.4g	46% 17.5g	38g per day for Men 19-50 years
Protein	18% 10g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Dry Bread Crumbs	Boiled Red 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	61.2% 0.73mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.5% 0.31mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.5% 5.04mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.07% 0.092mg	22% 0.28mg	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	20.3% 81.3μg	76.8% 307μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11% 0.27μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.15% 2.83mg	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	0.41% 0.061mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.18% 5μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Bread Crumbs	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	14% 139mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	21.5% 0.19mg	63.5% 0.57mg	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	46% 3.67mg	87% 6.94mg	8mg per day for Men 19-50 years
Magnesium	7.78% 32.7mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	30.3% 0.7mg	49% 1.13mg	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	18% 125mg	48% 335mg	700mg per day for Men 19-50 years
Potassium	4.38% 149mg	28% 952mg	3400mg per day for Men 19-50 years
Selenium	34.8% 19μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	37% 556mg	0.31% 4.72mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	0.13% 4.94g	4.27% 158g	3700g per day for Men 19-50 years

Dry Bread Crumbs VS Boiled Red Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dry Bread Crumbs or Boiled Red Kidney Beans?

Lets compare vitamin content per 300 calories of Dry Bread Crumbs vs Boiled Red Kidney Beans:

• 300 calories of Dry Bread Crumbs have 1.9 times more Vitamin B1, 2.2 times more Vitamin B2, 3.7 times more Vitamin B3 and more Vitamin B12 than Boiled Red Kidney Beans.
• While 300 kcal of Boiled Red Kidney Beans contain 3.1 times more Vitamin B6, 3.8 times more Vitamin B9 and 4 times more Vitamin K than Plain Grated Dry Bread Crumbs .
• Both Dry Bread Crumbs and Boiled Red Kidney Beans provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Dry Bread Crumbs have insufficient amounts of Vitamin K
• 300 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Plain Grated Dry Bread Crumbs as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Dry Bread Crumbs vs Boiled Red Kidney Beans:

• 300 calories of Dry Bread Crumbs have 2.1 times more Calcium, 6.8 times more Selenium and 117.7 times more Sodium than Boiled Red Kidney Beans.
• While 300 kcal of Boiled Red Kidney Beans contain 3 times more Copper, 1.9 times more Iron, 3.3 times more Magnesium, 1.6 times more Manganese, 2.7 times more Phosphorus, 6.4 times more Potassium and 2.3 times more Zinc than Plain Grated Dry Bread Crumbs .
• 300 calories of Dry Bread Crumbs lack sufficient amounts of Potassium
• 300 calories of Boiled Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dry Bread Crumbs have 5.6 times more Omega 6 and 6.2 times more Sugars than Boiled Red Kidney Beans.
• While 300 kcal of Boiled Red Kidney Beans contain 2.8 times more Omega 3, 5.1 times more Fiber and 2 times more Protein than Plain Grated Dry Bread Crumbs .
• Both Dry Bread Crumbs and Boiled Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Boiled Red Kidney Beans provide inadequate amounts of Omega 6