Comparing Nutrients in 5 ounces Boiled Royal Red Kidney Beans VS Croutons, plain

Macros Ratio

	Protein	Fat	Carbs
Boiled Royal Red Kidney Beans	30%	1%	69%
Croutons, plain	12%	15%	73%

Macro Nutrients

	Boiled Royal Red Kidney Beans	Croutons, plain	Recommended Dietary Allowance
Energy	6% 174kcal	20% 577kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	9.64% 9.36g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	6.7% 2.14g	32g per day for Men 19-50 years
Omega 3	5.05% 0.081g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	80% 104g	130g per day for Men 19-50 years
Sugars	NA	NA	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	34.7% 13g	19% 7.23g	38g per day for Men 19-50 years
Protein	24% 13.5g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Boiled Royal Red Kidney Beans	Croutons, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	73.6% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	2.83% 0.037mg	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	46.8% 187μg	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	1.9% 1.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Royal Red Kidney Beans	Croutons, plain	Recommended Dietary Allowance
Calcium	6.24% 62.4mg	10.8% 108mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	25.7% 0.23mg	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	49% 3.93mg	72.3% 5.8mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	15.7% 0.36mg	31% 0.71mg	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	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	15.8% 536mg	5.17% 176mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	97% 53μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	66% 989mg	1500mg per day for Men 19-50 years
Zinc	11.6% 1.28mg	11.5% 1.26mg	11mg per day for Men 19-50 years
Water	2.57% 95g	0.21% 7.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Royal Red Kidney Beans VS Croutons, plain per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Royal Red Kidney Beans versus 5 oz of Croutons, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Royal Red Kidney Beans vs Croutons, plain:

• 5 ounces of Boiled Royal Red Kidney Beans have 4 times more Vitamin B6 than Croutons, plain.
• While 5 oz of Croutons, plain contain 6.6 times more Vitamin B1, 4.1 times more Vitamin B2, 9.9 times more Vitamin B3, 2 times more Vitamin B5 and 1.8 times more Vitamin B9 than Boiled Royal Red Kidney Beans.
• Both Boiled Royal Red Kidney Beans as well as Croutons, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Boiled Royal Red Kidney Beans vs Croutons, plain:

• 5 ounces of Boiled Royal Red Kidney Beans have 1.6 times more Copper, 1.4 times more Magnesium, 1.2 times more Phosphorus and 3 times more Potassium than Croutons, plain.
• While 5 oz of Croutons, plain contain 1.7 times more Calcium, 1.5 times more Iron, 2 times more Manganese, 31.3 times more Selenium and 139.6 times more Sodium than Boiled Royal Red Kidney Beans.
• Both Boiled Royal Red Kidney Beans and Croutons, plain contain similar levels of Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Royal Red Kidney Beans have 1.8 times more Fiber than Croutons, plain.
• While 5 oz of Croutons, plain contain 3.3 times more Energy, 38.8 times more Fat, 62.9 times more Saturated Fat, 33.4 times more Omega 6, 3.4 times more Carbohydrate and 1.3 times more Protein than Boiled Royal Red Kidney Beans.
• Both Boiled Royal Red Kidney Beans and Croutons, plain offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6