Comparing Nutrients in 100 grams California Red Kidney Beans VS Dry Bread Crumbs

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Dry Bread Crumbs	14%	12%	74%

Macro Nutrients

	California Red Kidney Beans	Dry Bread Crumbs	Recommended Dietary Allowance
Energy	11.4% 330kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	5.46% 5.3g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	3.76% 1.2g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	11% 1.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.8g	55.4% 72g	130g per day for Men 19-50 years
Sugars	NA	8.55% 6.2g	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	3.4% 2.46g	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	% 1.82g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	65.5% 25g	12% 4.5g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	California 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	44% 0.53mg	80.6% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	41.5% 6.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	9.3% 0.12mg	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	99% 394μg	26.8% 107μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	14.6% 0.35μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5% 4.5mg	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	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.5% 6.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	19.5% 195mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	28.3% 0.26mg	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	117% 9.35mg	60.4% 4.83mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	40% 0.92mg	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	58% 405mg	23.6% 165mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	5.76% 196mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	46% 25μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	48.8% 732mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.18% 6.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of California Red Kidney Beans vs Dry Bread Crumbs :

• Raw California Red Kidney Beans have 1.4 times more Vitamin B5, 3.3 times more Vitamin B6, 3.7 times more Vitamin B9 and more Vitamin C than Plain Grated Dry Bread Crumbs .
• While Plain Grated Dry Bread Crumbs contain 1.8 times more Vitamin B1, 1.8 times more Vitamin B2, 3.2 times more Vitamin B3 and more Vitamin B12 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Plain Grated Dry Bread Crumbs have insufficient amounts of Vitamin A and Vitamin D in 100 g.

Comparing minerals per 100 grams for California Red Kidney Beans vs Dry Bread Crumbs :

• Raw California Red Kidney Beans have 4.3 times more Copper, 1.9 times more Iron, 3.7 times more Magnesium, 2.5 times more Phosphorus, 7.6 times more Potassium and 1.8 times more Zinc than Plain Grated Dry Bread Crumbs .
• While Plain Grated Dry Bread Crumbs contain 7.9 times more Selenium and 66.5 times more Sodium than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Plain Grated Dry Bread Crumbs have similar amounts of Calcium and Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw California Red Kidney Beans have 5.5 times more Fiber and 1.8 times more Protein than Plain Grated Dry Bread Crumbs .
• While Plain Grated Dry Bread Crumbs contain 21.2 times more Fat, 33.4 times more Saturated Fat, 2.2 times more Omega 3 and 34.7 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Plain Grated Dry Bread Crumbs have similar amounts of Energy and Carbohydrate per 100 g.
• Both Raw California Red Kidney Beans as well as Plain Grated Dry Bread Crumbs have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.