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

Macros Ratio

	Protein	Fat	Carbs
Seasoned Dry Bread Crumbs	15%	13%	72%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Seasoned Dry Bread Crumbs	Red Kidney Beans	Recommended Dietary Allowance
Energy	13.2% 383kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	5.65% 5.5g	1.1% 1.06g	97g per day for Men 19-50 years
Saturated Fat	4.35% 1.4g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	13.5% 0.22g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	12.3% 2.1g	1.34% 0.23g	17g per day for Men 19-50 years
Cholesterol	0.34% 1mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.7% 68.5g	47% 61.3g	130g per day for Men 19-50 years
Sugars	7.9% 5.74g	2.9% 2.1g	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	2.73% 1.98g	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	% 1.72g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	13% 4.9g	40% 15g	38g per day for Men 19-50 years
Protein	25.2% 14g	40.2% 22.5g	56g per day for Men 19-50 years

Vitamins

	Seasoned Dry Bread Crumbs	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80% 0.96mg	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	16.5% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.5% 6.16mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	30.5% 0.4mg	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	29.8% 119μg	99% 394μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	14.6% 0.35μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3% 2.7mg	5% 4.5mg	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	1.73% 0.26mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	38.3% 46μg	4.67% 5.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seasoned Dry Bread Crumbs	Red Kidney Beans	Recommended Dietary Allowance
Calcium	18% 182mg	8.3% 83mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	77.7% 0.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.055% 2.2μg	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	61.5% 4.9mg	83.6% 6.7mg	8mg per day for Men 19-50 years
Magnesium	11% 46mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	42.8% 0.98mg	48.3% 1.1mg	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	25.3% 177mg	58% 406mg	700mg per day for Men 19-50 years
Potassium	6.8% 231mg	40% 1359mg	3400mg per day for Men 19-50 years
Selenium	45% 24.7μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	140% 2100mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	0.17% 6.35g	0.32% 11.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Seasoned Dry Bread Crumbs VS Red Kidney Beans per 100 g

Compare the macro and micronutrient content in 100 g of Seasoned Dry Bread Crumbs versus 100 g of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Seasoned Dry Bread Crumbs have 1.6 times more Vitamin B1, 1.9 times more Vitamin B2, 2.9 times more Vitamin B3, more Vitamin B12 and 8.2 times more Vitamin K than Red Kidney Beans.
• While 100 g of Raw 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 .
• 100 grams of Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Seasoned Grated Dry Bread Crumbs as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 100 grams.

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

• 100 grams of Seasoned Dry Bread Crumbs have 2.2 times more Calcium, 7.7 times more Selenium and 175 times more Sodium than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 2.9 times more Copper, 1.4 times more Iron, 3 times more Magnesium, 2.3 times more Phosphorus, 5.9 times more Potassium and 2 times more Zinc than Seasoned Grated Dry Bread Crumbs .
• Both Seasoned Dry Bread Crumbs and Red Kidney Beans contain similar levels of Manganese per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Seasoned Dry Bread Crumbs have 5.2 times more Fat, 9 times more Saturated Fat, 9.1 times more Omega 6 and 2.7 times more Sugars than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 1.7 times more Omega 3, 3.1 times more Fiber and 1.6 times more Protein than Seasoned Grated Dry Bread Crumbs .
• Both Seasoned Dry Bread Crumbs and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 100 grams.
• 100 grams of Red Kidney Beans provide inadequate amounts of Omega 6