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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Dry Bread Crumbs	14%	12%	74%

Macro Nutrients

	Boiled California Red Kidney Beans	Dry Bread Crumbs	Recommended Dietary Allowance
Energy	6.06% 176kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	7.74% 7.5g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	5.33% 1.7g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	16.5% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	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	24.4% 31.8g	78.5% 102g	130g per day for Men 19-50 years
Sugars	NA	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	34.7% 13g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	23% 13g	33.8% 19g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red 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	15.2% 0.18mg	114% 1.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	58.8% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	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	26.2% 105μg	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	NA	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.8% 9.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	9.36% 94mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	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	53% 4.22mg	85.6% 6.85mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	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	27.7% 194mg	33.4% 234mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	65% 35.7μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	69% 1038mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	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

Nutrient Comparison: Boiled California Red Kidney Beans VS Dry Bread Crumbs per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Dry Bread Crumbs to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 oz of Plain Grated Dry Bread Crumbs contain 7.5 times more Vitamin B1, 6.5 times more Vitamin B2, 12.3 times more Vitamin B3, 2.5 times more Vitamin B5, 1.4 times more Vitamin B9 and more Vitamin B12 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Dry Bread Crumbs provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Boiled California Red Kidney Beans as well as Plain Grated Dry Bread Crumbs have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Boiled California Red Kidney Beans have 2.1 times more Potassium than Dry Bread Crumbs .
• While 5 oz of Plain Grated Dry Bread Crumbs contain 2.8 times more Calcium, 1.6 times more Iron, 2.9 times more Manganese, 21 times more Selenium, 183 times more Sodium and 1.7 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Dry Bread Crumbs contain similar levels of Copper, Magnesium and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 2.1 times more Fiber than Dry Bread Crumbs .
• While 5 oz of Plain Grated Dry Bread Crumbs contain 3.2 times more Energy, 58.9 times more Fat, 85.9 times more Saturated Fat, 5.8 times more Omega 3, 93.7 times more Omega 6, 3.2 times more Carbohydrate and 1.5 times more Protein than Boiled California Red Kidney Beans.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6