Comparing Nutrients in 500 calories California Red Kidney Beans VS Dried Breadnuts

Weight per 500 calories

• California Red Kidney Beans: 152g
• Dried Breadnuts: 136g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Dried Breadnuts?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Dried Breadnuts	9%	4%	87%

Macro Nutrients

	California Red Kidney Beans	Dried Breadnuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	2.36% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	1.93% 0.62g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	5.53% 0.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	83.2% 108g	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	99% 37.7g	53.4% 20.3g	38g per day for Men 19-50 years
Protein	66% 37g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Dried Breadnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.67% 15μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	3.4% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	51.2% 2.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	71.8% 0.93mg	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	149% 597μg	38.5% 154μg	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	7.58% 6.8mg	70.5% 63.5mg	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

	California Red Kidney Beans	Dried Breadnuts	Recommended Dietary Allowance
Calcium	29.5% 295mg	13% 128mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	372% 3.34mg	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	177% 14mg	78.3% 6.27mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	37.3% 157mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	18% 0.41mg	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	87.7% 614mg	34.6% 243mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	80.6% 2740mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	4.7% 2.6μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	4.8% 72.2mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	23.7% 2.6mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.24% 8.86g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Dried Breadnuts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Dried Breadnuts?

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Dried Breadnuts:

• 500 calories of California Red Kidney Beans have 19.6 times more Vitamin B1, 1.7 times more Vitamin B2 and 3.9 times more Vitamin B9 than Dried Breadnuts.
• While 500 kcal of Dried Breadnut Tree Seeds contain 2.2 times more Vitamin B5, 1.6 times more Vitamin B6 and 9.3 times more Vitamin C than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Dried Breadnuts provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of California Red Kidney Beans have insufficient amounts of Vitamin C
• 500 calories of Dried Breadnuts have insufficient amounts of Vitamin B1
• Both Raw California Red Kidney Beans as well as Dried Breadnut Tree Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for California Red Kidney Beans vs Dried Breadnuts:

• 500 calories of California Red Kidney Beans have 2.3 times more Calcium, 2.3 times more Iron, 1.5 times more Magnesium, 3.7 times more Manganese, 2.5 times more Phosphorus and 1.5 times more Zinc than Dried Breadnuts.
• While 500 kcal of Dried Breadnut Tree Seeds contain 2 times more Copper than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Dried Breadnuts contain similar levels of Potassium per 500 calories.
• Both Raw California Red Kidney Beans as well as Dried Breadnut Tree Seeds lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of California Red Kidney Beans have 1.9 times more Fiber and 3.1 times more Protein than Dried Breadnuts.
• While 500 kcal of Dried Breadnut Tree Seeds contain 2.2 times more Omega 3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Dried Breadnuts offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of California Red Kidney Beans provide inadequate amounts of Omega 3
• Both Raw California Red Kidney Beans as well as Dried Breadnut Tree Seeds provide inadequate amounts of Omega 6 in 500 calories.