Comparing Nutrients in 500 calories Canned Kidney Beans VS Seasoned Dry Bread Crumbs

Weight per 500 calories

• Canned Kidney Beans: 595g
• Seasoned Dry Bread Crumbs: 131g

Seasoned Grated Dry Bread Crumbs have 4.6 times more energy per unit of mass than Canned All Types Kidney Beans, which is high in comparison to other foods. Canned Kidney Beans having average energy density.

Discover which food has more nutrients per 500 calories - Canned Kidney Beans or Seasoned Dry Bread Crumbs ?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Seasoned Dry Bread Crumbs	15%	13%	72%

Macro Nutrients

	Canned Kidney Beans	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	7.38% 7.15g	97g per day for Men 19-50 years
Saturated Fat	2.62% 0.84g	5.67% 1.8g	32g per day for Men 19-50 years
Omega 3	30.5% 0.49g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	16% 2.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.45% 1.3mg	290mg per day for Men 19-50 years
Carbohydrate	66.4% 86.3g	68.8% 89.4g	130g per day for Men 19-50 years
Sugars	15% 11g	10.3% 7.5g	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	0% 0g	3.57% 2.6g	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	% 0g	% 2.25g	g per day for Men 19-50 years
Sucrose	% 11g	% 0g	g per day for Men 19-50 years
Fiber	67.4% 25.6g	17% 6.4g	38g per day for Men 19-50 years
Protein	55.5% 31g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Vitamin A	NA	1.45% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	105% 1.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	41.7% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	50.3% 8.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	16.3% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	17% 0.22mg	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	53.6% 214μg	39% 155μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	19% 0.46μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.94% 7.14mg	3.9% 3.52mg	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	0.79% 0.12mg	2.26% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.3% 24.4μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	20.2% 202mg	23.8% 238mg	1000mg per day for Men 19-50 years
Copper	89.3% 0.8mg	35.4% 0.32mg	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	87% 6.96mg	80.3% 6.42mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	56% 1.3mg	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	76.5% 536mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	41.5% 1411mg	8.87% 302mg	3400mg per day for Men 19-50 years
Selenium	9.74% 5.36μg	58.6% 32.2μg	55μg per day for Men 19-50 years
Sodium	117% 1762mg	183% 2742mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	12.6% 465g	0.22% 8.3g	3700g per day for Men 19-50 years

Canned Kidney Beans VS Seasoned Dry Bread Crumbs Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Kidney Beans or Seasoned Dry Bread Crumbs ?

Lets compare vitamin content per 500 calories of Canned Kidney Beans vs Seasoned Dry Bread Crumbs :

• 500 calories of Canned Kidney Beans have 2 times more Vitamin B6 and 1.4 times more Vitamin B9 than Seasoned Dry Bread Crumbs .
• While 500 kcal of Seasoned Grated Dry Bread Crumbs contain 1.8 times more Vitamin B1, 1.8 times more Vitamin B2, 3.3 times more Vitamin B3, more Vitamin B12 and 2.5 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Seasoned Dry Bread Crumbs provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Canned Kidney Beans have insufficient amounts of Vitamin B12
• Both Canned All Types Kidney Beans as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Vitamin C, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Canned Kidney Beans vs Seasoned Dry Bread Crumbs :

• 500 calories of Canned Kidney Beans have 2.5 times more Copper, 2.7 times more Magnesium, 2.3 times more Phosphorus, 4.7 times more Potassium, 1.5 times more Zinc and 56 times more Water than Seasoned Dry Bread Crumbs .
• While 500 kcal of Seasoned Grated Dry Bread Crumbs contain 1.3 times more Manganese, 6 times more Selenium and 1.6 times more Sodium than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Seasoned Dry Bread Crumbs contain similar levels of Calcium and Iron per 500 calories.
• 500 calories of Canned Kidney Beans lack sufficient amounts of Selenium
• 500 calories of Seasoned Dry Bread Crumbs lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Kidney Beans have 1.7 times more Omega 3, 1.5 times more Sugars, 4 times more Fiber and 1.7 times more Protein than Seasoned Dry Bread Crumbs .
• While 500 kcal of Seasoned Grated Dry Bread Crumbs contain 4.3 times more Omega 6 than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Seasoned Dry Bread Crumbs offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Canned Kidney Beans provide inadequate amounts of Omega 6