Comparing Nutrients in 7 ounces Boiled Red Kidney Beans VS Dry Bread Crumbs

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Dry Bread Crumbs	14%	12%	74%

Macro Nutrients

	Boiled Red Kidney Beans	Dry Bread Crumbs	Recommended Dietary Allowance
Energy	8.7% 252kcal	27% 784kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	7.46% 2.4g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	1.25% 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	35% 45.2g	110% 143g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	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	NA	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	NA	% 3.6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	38.6% 14.7g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	47.3% 26.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Dry Bread Crumbs	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	160% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	82.3% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	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	64.5% 258μg	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	0.4% 0.06mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	36.3% 363mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	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	73% 5.83mg	120% 9.6mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	41% 0.95mg	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	40.3% 282mg	46.8% 327mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	97% 1453mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	26% 2.88mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.35% 13g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Boiled Red 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 Boiled Red Kidney Beans vs Dry Bread Crumbs :

• 7 ounces of Boiled Red Kidney Beans have 1.2 times more Vitamin B9 and 1.3 times more Vitamin K than Dry Bread Crumbs .
• While 7 oz of Plain Grated Dry Bread Crumbs contain 6 times more Vitamin B1, 6.9 times more Vitamin B2, 11.5 times more Vitamin B3, 2.5 times more Vitamin B5 and more Vitamin B12 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Dry Bread Crumbs provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Boiled Red Kidney Beans as well as Plain Grated Dry Bread Crumbs have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Boiled Red Kidney Beans have 2.1 times more Potassium than Dry Bread Crumbs .
• While 7 oz of Plain Grated Dry Bread Crumbs contain 6.5 times more Calcium, 1.6 times more Iron, 1.9 times more Manganese, 21 times more Selenium, 366 times more Sodium and 1.4 times more Zinc than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Dry Bread Crumbs contain similar levels of Copper, Magnesium and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Red Kidney Beans have 1.6 times more Fiber than Dry Bread Crumbs .
• While 7 oz of Plain Grated Dry Bread Crumbs contain 3.1 times more Energy, 10.6 times more Fat, 16.7 times more Saturated Fat, 17.5 times more Omega 6, 3.2 times more Carbohydrate, 19.4 times more Sugars and 1.5 times more Protein than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Dry Bread Crumbs offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6