Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Bread Sticks

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Bread Sticks	12%	21%	67%

Macro Nutrients

	Boiled Kidney Beans	Bread Sticks	Recommended Dietary Allowance
Energy	43.8% 1270kcal	142% 4120kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	44% 14g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	153% 2.44g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	199% 33.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	526% 684g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	17.4% 12.6g	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	168% 64g	79% 30g	38g per day for Men 19-50 years
Protein	155% 86.7g	214% 120g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Bread Sticks	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	491% 5.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	425% 5.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	330% 53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	108% 5.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	56% 0.73mg	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	325% 1300μg	405% 1620μg	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	13.3% 12mg	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	2% 0.3mg	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Bread Sticks	Recommended Dietary Allowance
Calcium	35% 350mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	209% 1.88mg	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	278% 22mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	242% 5.57mg	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	197% 1380mg	173% 1210mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	36.5% 1240mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	682% 375μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	475% 7130mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	80% 8.8mg	11mg per day for Men 19-50 years
Water	18% 669g	1.65% 61g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Bread Sticks:

• Boiled All Types Kidney Beans have 1.6 times more Vitamin B6, more Vitamin C and 3.8 times more Vitamin K than Plain Bread Sticks.
• While Plain Bread Sticks contain 3.7 times more Vitamin B1, 9.5 times more Vitamin B2, 9.1 times more Vitamin B3, 2.5 times more Vitamin B5 and 33.7 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Plain Bread Sticks have similar amounts of Vitamin B9 per 1 kg.
• Both Boiled All Types Kidney Beans as well as Plain Bread Sticks have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Bread Sticks:

• Boiled All Types Kidney Beans have 1.6 times more Calcium, 1.3 times more Magnesium, 3.3 times more Potassium and 11 times more Water than Plain Bread Sticks.
• While Plain Bread Sticks contain 1.9 times more Iron, 1.3 times more Manganese, 34.1 times more Selenium and 713 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Plain Bread Sticks have similar amounts of Copper, Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 2.1 times more Fiber than Plain Bread Sticks.
• While Plain Bread Sticks contain 3.2 times more Energy, 19 times more Fat, 19.3 times more Saturated Fat, 1.4 times more Omega 3, 31.3 times more Omega 6, 3 times more Carbohydrate, 3.9 times more Sugars and 1.4 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Plain Bread Sticks have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.