Comparing Nutrients in 1 pound Red Kidney Beans VS Bread Sticks

Macros Ratio

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

Macro Nutrients

	Red Kidney Beans	Bread Sticks	Recommended Dietary Allowance
Energy	52.7% 1529kcal	64.4% 1869kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	44.4% 43g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	20% 6.4g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	69% 1.1g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	90% 15.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 278g	239% 310g	130g per day for Men 19-50 years
Sugars	13% 9.53g	7.9% 5.7g	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	181% 69g	36% 13.6g	38g per day for Men 19-50 years
Protein	182% 102g	97% 54.4g	56g per day for Men 19-50 years

Vitamins

	Red 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	230% 2.76mg	223% 2.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	193% 2.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.57mg	150% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	49% 2.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	25.5% 0.33mg	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	447% 1787μg	184% 735μg	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	22.7% 20.4mg	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	6.35% 0.95mg	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Bread Sticks	Recommended Dietary Allowance
Calcium	37.6% 376mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	95% 0.85mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	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	379% 30.3mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	110% 2.53mg	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	263% 1842mg	78.4% 549mg	700mg per day for Men 19-50 years
Potassium	181% 6164mg	16.5% 562mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	309% 170μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	216% 3234mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	36.3% 4mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	0.75% 27.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Bread Sticks per 1 lb

Compare the macro and micronutrient content in 1 lb of Red Kidney Beans versus 1 lb of Bread Sticks to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Red Kidney Beans vs Bread Sticks:

• 1 pound of Red Kidney Beans has 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 Bread Sticks.
• While 1 lb of Plain Bread Sticks contains 2.6 times more Vitamin B2, 2.5 times more Vitamin B3 and 4.8 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Bread Sticks provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Red Kidney Beans have insufficient amounts of Vitamin E
• 1 pound of Bread Sticks have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Plain Bread Sticks have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Red Kidney Beans vs Bread Sticks:

• 1 pound of Red Kidney Beans has 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 Bread Sticks.
• While 1 lb of Plain Bread Sticks contains 11.7 times more Selenium and 59.4 times more Sodium than Raw Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Kidney Beans has 1.5 times more Omega 3, 1.7 times more Sugars, 5.1 times more Fiber and 1.9 times more Protein than Bread Sticks.
• While 1 lb of Plain Bread Sticks contains 9 times more Fat, 9.2 times more Saturated Fat and 14.8 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Bread Sticks offer comparable quantities of Energy and Carbohydrate per one pound.
• 1 pound of Red Kidney Beans provide inadequate amounts of Omega 6