Comparing Nutrients in 100 grams Croutons, plain VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Croutons, plain	12%	15%	73%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Croutons, plain	Red Kidney Beans	Recommended Dietary Allowance
Energy	14% 407kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	6.8% 6.6g	1.1% 1.06g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	7.1% 1.2g	1.34% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.5% 73.5g	47% 61.3g	130g per day for Men 19-50 years
Sugars	NA	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	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	13.4% 5.1g	40% 15g	38g per day for Men 19-50 years
Protein	21.3% 12g	40.2% 22.5g	56g per day for Men 19-50 years

Vitamins

	Croutons, plain	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52% 0.62mg	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	16.5% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.44mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.6% 0.43mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2% 0.026mg	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	33% 132μg	99% 394μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5% 4.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.67% 5.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Croutons, plain	Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.6% 76mg	8.3% 83mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	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	51% 4.1mg	83.6% 6.7mg	8mg per day for Men 19-50 years
Magnesium	7.4% 31mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	21.7% 0.5mg	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	16.4% 115mg	58% 406mg	700mg per day for Men 19-50 years
Potassium	3.65% 124mg	40% 1359mg	3400mg per day for Men 19-50 years
Selenium	68% 37.5μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	46.5% 698mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	0.15% 5.5g	0.32% 11.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Croutons, plain VS Red Kidney Beans per 100 g

Compare the macro and micronutrient content in 100 g of Croutons, plain 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 Croutons, plain vs Red Kidney Beans:

• 100 grams of Croutons, plain have 1.3 times more Vitamin B2 and 2.6 times more Vitamin B3 than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 1.8 times more Vitamin B5, 15.3 times more Vitamin B6, 3 times more Vitamin B9 and more Vitamin C than Croutons, plain.
• Both Croutons, plain and Red Kidney Beans provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Croutons, plain have insufficient amounts of Vitamin C
• Both Croutons, plain as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Croutons, plain vs Red Kidney Beans:

• 100 grams of Croutons, plain have 11.7 times more Selenium and 58.2 times more Sodium than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 4.3 times more Copper, 1.6 times more Iron, 4.5 times more Magnesium, 2.2 times more Manganese, 3.5 times more Phosphorus, 11 times more Potassium and 3.1 times more Zinc than Croutons, plain.
• Both Croutons, plain and Red Kidney Beans contain similar levels of Calcium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Croutons, plain have 1.2 times more Energy, 6.2 times more Fat, 9.8 times more Saturated Fat and 5.3 times more Omega 6 than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 5.1 times more Omega 3, 3 times more Fiber and 1.9 times more Protein than Croutons, plain.
• Both Croutons, plain and Red Kidney Beans offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Red Kidney Beans provide inadequate amounts of Omega 6