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

Macros Ratio

	Protein	Fat	Carbs
Seasoned Dry Bread Crumbs	15%	13%	72%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Seasoned Dry Bread Crumbs	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	26.2% 760kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	11.2% 11g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	8.63% 2.76g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	26.8% 0.43g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	24.3% 4.14g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0.68% 2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 136g	89% 116g	130g per day for Men 19-50 years
Sugars	15.7% 11.4g	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	5.4% 3.93g	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	% 3.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	25.6% 9.72g	130% 49.4g	38g per day for Men 19-50 years
Protein	50% 28g	89.8% 50.3g	56g per day for Men 19-50 years

Vitamins

	Seasoned Dry Bread Crumbs	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63.4% 0.82mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.4% 12.2mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.7% 1.24mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	60.4% 0.79mg	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	59% 236μg	195% 780μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	29% 0.69μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.95% 5.36mg	9.92% 8.93mg	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	3.44% 0.52mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	76% 91μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seasoned Dry Bread Crumbs	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	36% 361mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	54% 0.48mg	220% 2mg	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	122% 9.76mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	96% 2.2mg	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	50% 351mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	13.5% 458mg	78.6% 2671mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	278% 4167mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.84mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	0.34% 12.6g	0.64% 23.6g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 7 ounces of Seasoned Dry Bread Crumbs vs Royal Red Kidney Beans:

• 7 ounces of Seasoned Dry Bread Crumbs have 2.5 times more Vitamin B1, 1.7 times more Vitamin B2, 2.9 times more Vitamin B3 and more Vitamin B12 than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 1.3 times more Vitamin B5, 2.3 times more Vitamin B6, 3.3 times more Vitamin B9 and 1.7 times more Vitamin C than Seasoned Grated Dry Bread Crumbs .
• 7 ounces of Royal Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Seasoned Grated Dry Bread Crumbs as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

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

• 7 ounces of Seasoned Dry Bread Crumbs have 1.4 times more Calcium, 7.7 times more Selenium and 161.5 times more Sodium than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 4.1 times more Copper, 1.8 times more Iron, 3 times more Magnesium, 2.3 times more Phosphorus, 5.8 times more Potassium and 1.9 times more Zinc than Seasoned Grated Dry Bread Crumbs .
• Both Seasoned Dry Bread Crumbs and Royal Red Kidney Beans contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Seasoned Dry Bread Crumbs have 12.2 times more Fat, 21.4 times more Saturated Fat, 1.4 times more Omega 3 and 21.5 times more Omega 6 than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 5.1 times more Fiber and 1.8 times more Protein than Seasoned Grated Dry Bread Crumbs .
• Both Seasoned Dry Bread Crumbs and Royal Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6