Comparing Nutrients in 5 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	20% 584kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.5g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	6.25% 2g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	21.6% 0.35g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	28% 4.8g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.6% 97g	67% 87g	130g per day for Men 19-50 years
Sugars	2.46% 1.8g	4.1% 2.98g	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	11% 4.25g	56.7% 21.5g	38g per day for Men 19-50 years
Protein	30.4% 17g	57% 32g	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	69.6% 0.83mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.3% 0.78mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.8% 7.5mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.3% 0.77mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.96% 0.1mg	43.3% 0.56mg	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	57.4% 230μg	140% 558μg	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	7.1% 6.38mg	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	9.54% 1.43mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread Sticks	Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.1% 31mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	29.6% 0.27mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	76% 6.07mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	34.3% 0.79mg	68.5% 1.57mg	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	24.5% 172mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	5.17% 176mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	97% 53μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	67.4% 1011mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.25mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	0.23% 8.65g	0.45% 16.7g	3700g per day for Men 19-50 years

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

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

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

• 5 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 5 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 five ounces.
• 5 ounces of Bread Sticks have insufficient amounts of Vitamin C and Vitamin K
• 5 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 five ounces.

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

• 5 ounces of Bread Sticks have 11.7 times more Selenium and 59.4 times more Sodium than Red Kidney Beans.
• While 5 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 5 ounces:

• 5 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 5 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 five ounces.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6