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

Macros Ratio

	Protein	Fat	Carbs
Croutons, plain	12%	15%	73%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Croutons, plain	California Red Kidney Beans	Recommended Dietary Allowance
Energy	20% 577kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	9.64% 9.36g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.14g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	65.2% 84.8g	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	19% 7.23g	93% 35.3g	38g per day for Men 19-50 years
Protein	30% 17g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Croutons, plain	California 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	73.6% 0.88mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.7% 0.39mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.83% 0.037mg	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	46.8% 187μg	140% 558μg	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	0% 0mg	7.1% 6.38mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	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

	Croutons, plain	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	10.8% 108mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	173% 1.56mg	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	72.3% 5.8mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	61.6% 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	23.3% 163mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	5.17% 176mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	97% 53μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	66% 989mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.26mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.21% 7.8g	0.45% 16.7g	3700g per day for Men 19-50 years

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

• Croutons, plain have 1.2 times more Vitamin B2 and 2.6 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.8 times more Vitamin B5, 15.3 times more Vitamin B6, 3 times more Vitamin B9 and more Vitamin C than Croutons, plain.
• Both Croutons, plain and Raw California Red Kidney Beans have similar amounts of Vitamin B1 per 5 oz.
• Both Croutons, plain as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

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

• Croutons, plain have 11.7 times more Selenium and 63.5 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.6 times more Calcium, 6.7 times more Copper, 2.3 times more Iron, 5.2 times more Magnesium, 2 times more Manganese, 3.5 times more Phosphorus, 12 times more Potassium and 2.9 times more Zinc than Croutons, plain.

Comparison of macro-nutrients per 5 ounces:

• Croutons, plain have 1.2 times more Energy, 26.4 times more Fat, 41.9 times more Saturated Fat, 22.3 times more Omega 6 and 1.2 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.9 times more Fiber and 2 times more Protein than Croutons, plain.
• Both Croutons, plain and Raw California Red Kidney Beans have similar amounts of Omega 3 per 5 oz.
• Both Croutons, plain as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.