Comparing Nutrients in 7 ounces Bread, stuffing, cornbread, dry mix, prepared VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Bread, stuffing, cornbread, dry mix, prepared	7%	44%	49%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Bread, stuffing, cornbread, dry mix, prepared	California Red Kidney Beans	Recommended Dietary Allowance
Energy	12.2% 355kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	30.2% 5.14g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.4% 43.5g	91% 119g	130g per day for Men 19-50 years
Sugars	0% 0g	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	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	15% 5.75g	130% 49.4g	38g per day for Men 19-50 years
Protein	10.3% 5.75g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Bread, stuffing, cornbread, dry mix, prepared	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	17% 155μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.3% 0.23mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.47mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	60.6% 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	48% 192μg	195% 782μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.83% 0.02μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.76% 1.6mg	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	11.2% 1.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.6% 17.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, stuffing, cornbread, dry mix, prepared	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	15.2% 0.14mg	243% 2.2mg	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	23.3% 1.87mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	86.3% 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	9.64% 67.5mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	3.6% 123mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	111% 61μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	69.6% 1044mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	3.5% 129g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread, stuffing, cornbread, dry mix, prepared VS California Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Bread, stuffing, cornbread, dry mix, prepared versus 7 oz of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Bread, stuffing, cornbread, dry mix, prepared vs California Red Kidney Beans:

• 7 ounces of Bread, stuffing, cornbread, dry mix, prepared have more Vitamin A than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 4.5 times more Vitamin B1, 2.4 times more Vitamin B2, 1.7 times more Vitamin B3, 13 times more Vitamin B5, 10.4 times more Vitamin B6, 4.1 times more Vitamin B9 and 5.6 times more Vitamin C than Bread, stuffing, cornbread, dry mix, prepared.
• 7 ounces of Bread, stuffing, cornbread, dry mix, prepared have insufficient amounts of Vitamin B5 and Vitamin C
• 7 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Bread, stuffing, cornbread, dry mix, prepared as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Bread, stuffing, cornbread, dry mix, prepared vs California Red Kidney Beans:

• 7 ounces of Bread, stuffing, cornbread, dry mix, prepared have 9.6 times more Selenium and 47.8 times more Sodium than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 7.5 times more Calcium, 15.9 times more Copper, 9.9 times more Iron, 12.3 times more Magnesium, 8.8 times more Manganese, 11.9 times more Phosphorus, 24 times more Potassium and 11.1 times more Zinc than Bread, stuffing, cornbread, dry mix, prepared.
• 7 ounces of Bread, stuffing, cornbread, dry mix, prepared lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Bread, stuffing, cornbread, dry mix, prepared have 35.2 times more Fat, 48.8 times more Saturated Fat, 1.4 times more Omega 3 and 47.9 times more Omega 6 than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 1.8 times more Energy, 2.7 times more Carbohydrate, 8.6 times more Fiber and 8.4 times more Protein than Bread, stuffing, cornbread, dry mix, prepared.
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6