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

Macros Ratio

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

Macro Nutrients

	Boiled Red 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	0.89% 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	27.6% 10.5g	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 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	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 Red Kidney Beans	Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	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	52% 4.17mg	85.6% 6.85mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	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	28.8% 201mg	33.4% 234mg	700mg per day for Men 19-50 years
Potassium	17% 571mg	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	0.19% 2.83mg	69% 1038mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	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 Red Kidney Beans VS Dry Bread Crumbs per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled 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 Red Kidney Beans vs Dry Bread Crumbs :

• 5 ounces of Boiled Red Kidney Beans have 1.2 times more Vitamin B9 and 1.3 times more Vitamin K than Dry Bread Crumbs .
• While 5 oz of 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 Red Kidney Beans.
• Both Boiled Red Kidney Beans and Dry Bread Crumbs provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Boiled Red Kidney Beans as well as Plain Grated Dry Bread Crumbs have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin E in five ounces.

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

• 5 ounces of Boiled Red Kidney Beans have 2.1 times more Potassium than Dry Bread Crumbs .
• While 5 oz of Plain Grated Dry Bread Crumbs contain 6.5 times more Calcium, 1.6 times more Iron, 1.9 times more Manganese, 21 times more Selenium, 366 times more Sodium and 1.4 times more Zinc than Boiled Red Kidney Beans.
• Both Boiled 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 Red Kidney Beans have 1.6 times more Fiber than Dry Bread Crumbs .
• While 5 oz of Plain Grated Dry Bread Crumbs contain 3.1 times more Energy, 10.6 times more Fat, 16.7 times more Saturated Fat, 17.5 times more Omega 6, 3.2 times more Carbohydrate, 19.4 times more Sugars and 1.5 times more Protein than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Dry Bread Crumbs offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6