Comparing Nutrients in 7 ounces Canned Kidney Beans VS Dry Bread Crumbs

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Dry Bread Crumbs	14%	12%	74%

Macro Nutrients

	Canned Kidney Beans	Dry Bread Crumbs	Recommended Dietary Allowance
Energy	5.75% 167kcal	27% 784kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	7.46% 2.4g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	22% 3.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	110% 143g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	17% 12.3g	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	0% 0g	6.73% 4.9g	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	% 0g	% 3.6g	g per day for Men 19-50 years
Sucrose	% 3.67g	% 0g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	47.3% 26.5g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Dry Bread Crumbs	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	160% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	82.3% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	18.5% 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	18% 71.4μg	53% 212μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	29% 0.69μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	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	0.26% 0.04mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	36.3% 363mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	56.2% 0.51mg	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	29% 2.32mg	120% 9.6mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	79.3% 1.82mg	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	25.5% 179mg	46.8% 327mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	97% 1453mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	26% 2.88mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Dry Bread Crumbs per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Kidney Beans versus 7 oz of Dry Bread Crumbs to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Dry Bread Crumbs :

• 7 oz of Plain Grated Dry Bread Crumbs contain 8.3 times more Vitamin B1, 7.9 times more Vitamin B2, 16.1 times more Vitamin B3, 4 times more Vitamin B5, 1.6 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin B12 and 1.6 times more Vitamin K than Canned All Types Kidney Beans.
• 7 ounces of Canned Kidney Beans have insufficient amounts of Vitamin B12
• Both Canned All Types Kidney Beans as well as Plain Grated Dry Bread Crumbs have insufficient amounts of Vitamin C, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Dry Bread Crumbs :

• 7 ounces of Canned Kidney Beans have 1.2 times more Potassium and 12 times more Water than Dry Bread Crumbs .
• While 7 oz of Plain Grated Dry Bread Crumbs contain 5.4 times more Calcium, 1.9 times more Copper, 4.1 times more Iron, 1.6 times more Magnesium, 5.5 times more Manganese, 1.8 times more Phosphorus, 28 times more Selenium, 2.5 times more Sodium and 3.2 times more Zinc than Canned All Types Kidney Beans.
• 7 ounces of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Plain Grated Dry Bread Crumbs contain 4.7 times more Energy, 8.8 times more Fat, 8.5 times more Saturated Fat, 2.3 times more Omega 3, 17.7 times more Omega 6, 5 times more Carbohydrate, 3.4 times more Sugars, more Fructose and 2.6 times more Protein than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Dry Bread Crumbs offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6