Comparing Nutrients in 500 calories Dried Breadnuts VS Boiled Kidney Beans

Weight per 500 calories

• Dried Breadnuts: 136g
• Boiled Kidney Beans: 394g

Dried Breadnuts have 2.9 times more energy per 100g than Boiled Kidney Beans. It has high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Dried Breadnuts or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Dried Breadnuts	9%	4%	87%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Dried Breadnuts	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.36% 2.3g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	1.93% 0.62g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	5.53% 0.94g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.2% 108g	69% 89.8g	130g per day for Men 19-50 years
Sugars	NA	1.74% 1.26g	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	53.4% 20.3g	66.3% 25g	38g per day for Men 19-50 years
Protein	21% 11.7g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Dried Breadnuts	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.67% 15μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.4% 0.041mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.2% 2.56mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.8% 0.93mg	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	38.5% 154μg	128% 512μg	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	70.5% 63.5mg	5.25% 4.72mg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Breadnuts	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	13% 128mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	372% 3.34mg	94% 0.85mg	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	78.3% 6.27mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	37.3% 157mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	73.6% 1.7mg	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	34.6% 243mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	80.6% 2740mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.6μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	4.8% 72.2mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	23.7% 2.6mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	0.24% 8.86g	7.12% 264g	3700g per day for Men 19-50 years

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

• Dried Breadnut Tree Seeds have 1.3 times more Vitamin B3, 3 times more Vitamin B5, 2 times more Vitamin B6 and 13.4 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 15.4 times more Vitamin B1 and 3.3 times more Vitamin B9 than Dried Breadnut Tree Seeds.
• Both Dried Breadnut Tree Seeds and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 per 500 kcal.
• Both Dried Breadnut Tree Seeds as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

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

• Dried Breadnut Tree Seeds have 3.9 times more Copper and 1.7 times more Potassium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Iron, 4.1 times more Manganese, 2.2 times more Phosphorus, 1.7 times more Selenium, 1.5 times more Zinc and 29.8 times more Water than Dried Breadnut Tree Seeds.
• Both Dried Breadnut Tree Seeds and Boiled All Types Kidney Beans have similar amounts of Calcium and Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Breadnut Tree Seeds have 2.2 times more Omega 6 and 1.2 times more Carbohydrate than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.4 times more Omega 3 and 2.9 times more Protein than Dried Breadnut Tree Seeds.
• Both Dried Breadnut Tree Seeds and Boiled All Types Kidney Beans have similar amounts of Energy and Fiber per 500 kcal.
• Both Dried Breadnut Tree Seeds as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.