Comparing Nutrients in 14 ounces Bread Sticks VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Bread Sticks	12%	21%	67%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Bread Sticks	Red Kidney Beans	Recommended Dietary Allowance
Energy	56.4% 1635kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	39% 37.7g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	60.5% 0.97g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	79% 13.4g	5.32% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	187% 243g	130g per day for Men 19-50 years
Sugars	6.9% 5g	11.5% 8.33g	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	31.3% 12g	159% 60.3g	38g per day for Men 19-50 years
Protein	85% 47.6g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Bread Sticks	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	195% 2.34mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	169% 2.2mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.14mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	121% 1.58mg	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	391% 1564μg	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	20% 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	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.28% 8.73μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread Sticks	Red Kidney Beans	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	308% 2.77mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	192% 4.4mg	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	230% 1611mg	700mg per day for Men 19-50 years
Potassium	14.5% 492mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	271% 149μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	189% 2830mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.65% 24.2g	1.26% 46.6g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Bread Sticks have 2.6 times more Vitamin B2, 2.5 times more Vitamin B3 and 4.8 times more Vitamin E than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 1.4 times more Vitamin B5, 5.4 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin C and 2.5 times more Vitamin K than Plain Bread Sticks.
• Both Bread Sticks and Red Kidney Beans provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Bread Sticks have insufficient amounts of Vitamin C and Vitamin K
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Plain Bread Sticks as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Bread Sticks have 11.7 times more Selenium and 59.4 times more Sodium than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 3.8 times more Calcium, 3.7 times more Copper, 1.6 times more Iron, 4.3 times more Magnesium, 2 times more Manganese, 3.4 times more Phosphorus, 11 times more Potassium and 3.2 times more Zinc than Plain Bread Sticks.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Bread Sticks have 1.2 times more Energy, 9 times more Fat, 9.2 times more Saturated Fat and 14.8 times more Omega 6 than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 1.5 times more Omega 3, 1.7 times more Sugars, 5.1 times more Fiber and 1.9 times more Protein than Plain Bread Sticks.
• Both Bread Sticks and Red Kidney Beans offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6