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

Macros Ratio

	Protein	Fat	Carbs
Dry Bread Crumbs	14%	12%	74%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Dry Bread Crumbs	Red Kidney Beans	Recommended Dietary Allowance
Energy	19.3% 560kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	7.74% 7.5g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	5.33% 1.7g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	16.5% 0.26g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	15.6% 2.66g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78.5% 102g	67% 87g	130g per day for Men 19-50 years
Sugars	12% 8.8g	4.1% 2.98g	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	4.8% 3.5g	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	% 2.58g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	16.8% 6.38g	56.7% 21.5g	38g per day for Men 19-50 years
Protein	33.8% 19g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Dry Bread Crumbs	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	114% 1.37mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.8% 9.4mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	43.3% 0.56mg	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	38% 152μg	140% 558μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	20.7% 0.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.1% 6.38mg	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	0.76% 0.11mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.8% 9.36μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Bread Crumbs	Red Kidney Beans	Recommended Dietary Allowance
Calcium	26% 259mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	85.6% 6.85mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	56.6% 1.3mg	68.5% 1.57mg	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	33.4% 234mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	65% 35.7μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	69% 1038mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	18.7% 2.06mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	0.25% 9.23g	0.45% 16.7g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Dry Bread Crumbs have 1.6 times more Vitamin B1, 1.9 times more Vitamin B2, 3.1 times more Vitamin B3 and more Vitamin B12 than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 1.4 times more Vitamin B5, 3.3 times more Vitamin B6, 3.7 times more Vitamin B9 and more Vitamin C than Plain Grated Dry Bread Crumbs .
• Both Dry Bread Crumbs and Red Kidney Beans provide similar amounts of Vitamin K per five ounces.
• 5 ounces of Dry Bread Crumbs have insufficient amounts of Vitamin C
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Plain Grated Dry Bread Crumbs as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in five ounces.

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

• 5 ounces of Dry Bread Crumbs have 2.2 times more Calcium, 7.9 times more Selenium and 61 times more Sodium than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 2.7 times more Copper, 1.4 times more Iron, 3.2 times more Magnesium, 2.5 times more Phosphorus, 6.9 times more Potassium and 1.9 times more Zinc than Plain Grated Dry Bread Crumbs .
• Both Dry Bread Crumbs and Red Kidney Beans contain similar levels of Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dry Bread Crumbs have 5 times more Fat, 7.8 times more Saturated Fat, 8.2 times more Omega 6 and 3 times more Sugars than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 1.9 times more Omega 3, 3.4 times more Fiber and 1.7 times more Protein than Plain Grated Dry Bread Crumbs .
• Both Dry Bread Crumbs and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6