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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Seasoned Dry Bread Crumbs	15%	13%	72%

Macro Nutrients

	Boiled Red Kidney Beans	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Energy	6.2% 180kcal	18.7% 543kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	8% 7.77g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	19% 0.31g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	17.4% 2.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	74.7% 97g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	11.2% 8.14g	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	3.87% 2.8g	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	% 2.44g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	27.6% 10.5g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	22% 12.3g	35.8% 20g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	114% 1.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	45.3% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	54.6% 8.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	18.6% 0.24mg	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	42% 169μg	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	4.25% 3.83mg	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	2.46% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	54.3% 65.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	38.4% 0.35mg	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	87% 6.97mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	60.6% 1.4mg	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	36% 251mg	700mg per day for Men 19-50 years
Potassium	17% 571mg	9.63% 327mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	63.7% 35μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	198% 2977mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	18.4% 2.03mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.24% 9g	3700g per day for Men 19-50 years

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

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

• 5 oz of Seasoned Grated Dry Bread Crumbs contain 6 times more Vitamin B1, 7.2 times more Vitamin B2, 10.7 times more Vitamin B3, 2.8 times more Vitamin B5, 1.4 times more Vitamin B6, more Vitamin B12, 2.3 times more Vitamin C and 5.5 times more Vitamin K than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Seasoned Dry Bread Crumbs provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin C
• Both Boiled Red Kidney Beans as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in five ounces.

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

• 5 ounces of Boiled Red Kidney Beans have 1.7 times more Potassium than Seasoned Dry Bread Crumbs .
• While 5 oz of Seasoned Grated Dry Bread Crumbs contain 6.5 times more Calcium, 1.7 times more Iron, 2.1 times more Manganese, 20.6 times more Selenium, 1050 times more Sodium and 1.3 times more Zinc than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Seasoned 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 1.5 times more Fiber than Seasoned Dry Bread Crumbs .
• While 5 oz of Seasoned Grated Dry Bread Crumbs contain 3 times more Energy, 11 times more Fat, 19.3 times more Saturated Fat, 1.3 times more Omega 3, 19.5 times more Omega 6, 3 times more Carbohydrate, 17.9 times more Sugars and 1.6 times more Protein than Boiled Red Kidney Beans.
• 5 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6