Comparing Nutrients in 14 ounces Bread Sticks VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Bread Sticks	12%	21%	67%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Bread Sticks	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	56.4% 1635kcal	11% 321kcal	2900kcal per day for Men 19-50 years
Fat	39% 37.7g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	1.55% 0.5g	32g per day for Men 19-50 years
Omega 3	60.5% 0.97g	12.7% 0.2g	1.6g per day for Men 19-50 years
Omega 6	79% 13.4g	1.94% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	45.3% 59g	130g per day for Men 19-50 years
Sugars	6.9% 5g	10% 7.34g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 7.34g	g per day for Men 19-50 years
Fiber	31.3% 12g	45% 17g	38g per day for Men 19-50 years
Protein	85% 47.6g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Bread Sticks	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	195% 2.34mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	169% 2.2mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	12.3% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.14mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	24.4% 0.32mg	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	161% 643μg	23% 91μg	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	3.53% 3.18mg	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	26.7% 4mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.28% 8.73μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread Sticks	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	65% 0.58mg	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	212% 17mg	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	50.2% 1.15mg	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	68.6% 480mg	60% 421mg	700mg per day for Men 19-50 years
Potassium	14.5% 492mg	30.4% 1032mg	3400mg per day for Men 19-50 years
Selenium	271% 149μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	189% 2830mg	67.7% 1016mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	0.65% 24.2g	8.36% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread Sticks VS Canned Red Kidney Beans with Liquids per 14 oz

Compare the macro and micronutrient content in 14 oz of Bread Sticks versus 14 oz of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Bread Sticks vs Canned Red Kidney Beans with Liquids:

• 14 ounces of Bread Sticks have 5.6 times more Vitamin B1, 8.3 times more Vitamin B2, 10.7 times more Vitamin B3, 4.2 times more Vitamin B5, 7 times more Vitamin B9 and 50.5 times more Vitamin E than Canned Red Kidney Beans with Liquids.
• While 14 oz of Canned Red Kidney Beans Solids and Liquids contain 1.9 times more Vitamin K than Plain Bread Sticks.
• Both Bread Sticks and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Bread Sticks have insufficient amounts of Vitamin K
• 14 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• Both Plain Bread Sticks as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Bread Sticks vs Canned Red Kidney Beans with Liquids:

• 14 ounces of Bread Sticks have 1.3 times more Copper, 3.4 times more Iron, 1.9 times more Manganese, 34.1 times more Selenium, 2.8 times more Sodium and 1.4 times more Zinc than Canned Red Kidney Beans with Liquids.
• While 14 oz of Canned Red Kidney Beans Solids and Liquids contain 1.3 times more Calcium, 2.1 times more Potassium and 12.8 times more Water than Plain Bread Sticks.
• Both Bread Sticks and Canned Red Kidney Beans with Liquids contain similar levels of Magnesium and Phosphorus per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Bread Sticks have 5.1 times more Energy, 26.4 times more Fat, 11.3 times more Saturated Fat, 4.8 times more Omega 3, 40.7 times more Omega 6, 4.6 times more Carbohydrate and 2.3 times more Protein than Canned Red Kidney Beans with Liquids.
• While 14 oz of Canned Red Kidney Beans Solids and Liquids contain 1.5 times more Sugars and 1.4 times more Fiber than Plain Bread Sticks.
• 14 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6