Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Dry Mix Bread Stuffing

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Dry Mix Bread Stuffing	12%	8%	80%

Macro Nutrients

	Boiled California Red Kidney Beans	Dry Mix Bread Stuffing	Recommended Dietary Allowance
Energy	8.5% 246kcal	26.4% 766kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	6.96% 6.75g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	4.6% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	7.88% 1.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	116% 151g	130g per day for Men 19-50 years
Sugars	NA	22.6% 16.4g	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	48.6% 18.5g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	32.4% 18g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Dry Mix Bread Stuffing	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	99% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	61.7% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	71.5% 11.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	23.2% 0.3mg	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	36.7% 147μg	83.3% 333μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.65% 0.04μg	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	NA	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.8% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Dry Mix Bread Stuffing	Recommended Dietary Allowance
Calcium	13% 131mg	19.2% 192mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	52.5% 0.47mg	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	74% 5.9mg	95% 7.56mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	51.3% 1.18mg	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	39% 272mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	14.4% 488mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	173% 95μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	186% 2788mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	16.8% 1.85mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.23% 8.33g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Dry Mix Bread Stuffing per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Dry Mix Bread Stuffing to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled California Red Kidney Beans vs Dry Mix Bread Stuffing:

• 7 oz of Dry Mix Bread Stuffing contain 4.6 times more Vitamin B1, 6.5 times more Vitamin B2, 10.7 times more Vitamin B3, 1.8 times more Vitamin B5, 1.5 times more Vitamin B6 and 2.3 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Dry Mix Bread Stuffing have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Dry Mix Bread Stuffing:

• 7 ounces of Boiled California Red Kidney Beans have 1.2 times more Copper and 1.7 times more Potassium than Dry Mix Bread Stuffing.
• While 7 oz of Dry Mix Bread Stuffing contain 1.5 times more Calcium, 1.3 times more Iron, 1.9 times more Manganese, 40 times more Selenium and 351.3 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Dry Mix Bread Stuffing contain similar levels of Magnesium, Phosphorus and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 2.9 times more Fiber than Dry Mix Bread Stuffing.
• While 7 oz of Dry Mix Bread Stuffing contain 3.1 times more Energy, 37.8 times more Fat, 60.4 times more Saturated Fat, 33.8 times more Omega 6 and 3.4 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Dry Mix Bread Stuffing offer comparable quantities of Protein per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6