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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Dry Mix Bread Stuffing	12%	8%	80%

Macro Nutrients

	Boiled Red Kidney Beans	Dry Mix Bread Stuffing	Recommended Dietary Allowance
Energy	8.7% 252kcal	26.4% 766kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	6.96% 6.75g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	4.6% 0.073g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	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	35% 45.2g	116% 151g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	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	38.6% 14.7g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	26.5% 0.32mg	99% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	61.7% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	71.5% 11.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	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	64.5% 258μg	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	0.4% 0.06mg	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	1.8% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Dry Mix Bread Stuffing	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	19.2% 192mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	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	73% 5.83mg	95% 7.56mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	41% 0.95mg	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	40.3% 282mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	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	0.26% 3.97mg	186% 2788mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	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 Red Kidney Beans VS Dry Mix Bread Stuffing per 7 oz

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

• 7 ounces of Boiled Red Kidney Beans have 7.6 times more Vitamin K than Dry Mix Bread Stuffing.
• While 7 oz of Dry Mix Bread Stuffing contain 3.7 times more Vitamin B1, 7 times more Vitamin B2, 10 times more Vitamin B3, 1.8 times more Vitamin B5, 1.3 times more Vitamin B6, 1.3 times more Vitamin B9 and 12.7 times more Vitamin E than Boiled Red Kidney Beans.
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• 7 ounces of Dry Mix Bread Stuffing have insufficient amounts of Vitamin K
• Both Boiled 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 Red Kidney Beans vs Dry Mix Bread Stuffing:

• 7 ounces of Boiled Red Kidney Beans have 1.6 times more Potassium than Dry Mix Bread Stuffing.
• While 7 oz of Dry Mix Bread Stuffing contain 3.5 times more Calcium, 1.3 times more Iron, 40 times more Selenium and 702.5 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Dry Mix Bread Stuffing contain similar levels of Copper, Magnesium, Manganese, Phosphorus and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Red Kidney Beans have 4.5 times more Omega 3 and 2.3 times more Fiber than Dry Mix Bread Stuffing.
• While 7 oz of Dry Mix Bread Stuffing contain 3 times more Energy, 6.8 times more Fat, 11.7 times more Saturated Fat, 6.3 times more Omega 6, 3.3 times more Carbohydrate, 25.8 times more Sugars and 1.3 times more Protein than Boiled Red Kidney Beans.
• 7 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6