Comparing Nutrients in 5 ounces California Red Kidney Beans VS Bread Sticks

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Bread Sticks	12%	21%	67%

Macro Nutrients

	California Red Kidney Beans	Bread Sticks	Recommended Dietary Allowance
Energy	16% 468kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	6.25% 2g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	21.6% 0.35g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	28% 4.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	74.6% 97g	130g per day for Men 19-50 years
Sugars	NA	2.46% 1.8g	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	93% 35.3g	11% 4.25g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	30.4% 17g	56g per day for Men 19-50 years

Vitamins

	California 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	62.5% 0.75mg	69.6% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	60.3% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	46.8% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	15.3% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	7.96% 0.1mg	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	140% 558μg	57.4% 230μg	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	7.1% 6.38mg	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	NA	9.54% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Bread Sticks	Recommended Dietary Allowance
Calcium	27.6% 276mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	29.6% 0.27mg	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	166% 13.3mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	34.3% 0.79mg	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	82% 574mg	24.5% 172mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	5.17% 176mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	97% 53μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	67.4% 1011mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	11.3% 1.25mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.23% 8.65g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Bread Sticks per 5 oz

Compare the macro and micronutrient content in 5 oz of California Red Kidney Beans versus 5 oz of Bread Sticks to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Bread Sticks:

• 5 ounces of California Red Kidney Beans have 1.4 times more Vitamin B5, 5.4 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin C than Bread Sticks.
• While 5 oz of Plain Bread Sticks contain 2.5 times more Vitamin B2 and 2.6 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Bread Sticks provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Bread Sticks have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Plain Bread Sticks have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Bread Sticks:

• 5 ounces of California Red Kidney Beans have 8.9 times more Calcium, 5.9 times more Copper, 2.2 times more Iron, 5 times more Magnesium, 1.8 times more Manganese, 3.3 times more Phosphorus, 12 times more Potassium and 2.9 times more Zinc than Bread Sticks.
• While 5 oz of Plain Bread Sticks contain 11.7 times more Selenium and 64.8 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 8.3 times more Fiber and 2 times more Protein than Bread Sticks.
• While 5 oz of Plain Bread Sticks contain 38 times more Fat, 39.2 times more Saturated Fat, 2.9 times more Omega 3 and 62.5 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Bread Sticks offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6