Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Dry Bread Crumbs

Macros Ratio

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

Macro Nutrients

	Boiled Kidney Beans	Dry Bread Crumbs	Recommended Dietary Allowance
Energy	6.2% 180kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	7.74% 7.5g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	5.33% 1.7g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	16.5% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	15.6% 2.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	78.5% 102g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	12% 8.8g	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	4.8% 3.5g	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	% 2.58g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	24% 9.07g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	22% 12.3g	33.8% 19g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Dry Bread Crumbs	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	114% 1.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	58.8% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	13% 0.17mg	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	46% 184μg	38% 152μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	20.7% 0.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	0% 0mg	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	0.28% 0.043mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	7.8% 9.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	40% 0.36mg	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	39.3% 3.15mg	85.6% 6.85mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	56.6% 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	28% 196mg	33.4% 234mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	65% 35.7μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	69% 1038mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	18.7% 2.06mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.25% 9.23g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Dry Bread Crumbs :

• Boiled All Types Kidney Beans have 1.2 times more Vitamin B9, more Vitamin C and 1.3 times more Vitamin K than Plain Grated Dry Bread Crumbs .
• While Plain Grated Dry Bread Crumbs contain 6 times more Vitamin B1, 6.9 times more Vitamin B2, 11.5 times more Vitamin B3, 2.5 times more Vitamin B5 and more Vitamin B12 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Plain Grated Dry Bread Crumbs have similar amounts of Vitamin B6 per 5 oz.
• Both Boiled All Types Kidney Beans as well as Plain Grated Dry Bread Crumbs have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Dry Bread Crumbs :

• Boiled All Types Kidney Beans have 2.1 times more Potassium and 10.3 times more Water than Plain Grated Dry Bread Crumbs .
• While Plain Grated Dry Bread Crumbs contain 5.2 times more Calcium, 2.2 times more Iron, 2.1 times more Manganese, 22.9 times more Selenium, 732 times more Sodium and 1.5 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Plain Grated Dry Bread Crumbs have similar amounts of Copper, Magnesium and Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 1.4 times more Fiber than Plain Grated Dry Bread Crumbs .
• While Plain Grated Dry Bread Crumbs contain 3.1 times more Energy, 10.6 times more Fat, 16.5 times more Saturated Fat, 17.4 times more Omega 6, 3.2 times more Carbohydrate, 19.4 times more Sugars and 1.5 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Plain Grated Dry Bread Crumbs have similar amounts of Omega 3 per 5 oz.
• Both Boiled All Types Kidney Beans as well as Plain Grated Dry Bread Crumbs have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.