Comparing Nutrients in 7 ounces Boiled Red Kidney Beans VS Bread Sticks

Macros Ratio

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

Macro Nutrients

	Boiled Red Kidney Beans	Bread Sticks	Recommended Dietary Allowance
Energy	8.7% 252kcal	28% 818kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	19.4% 19g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	8.74% 2.8g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	30.3% 0.48g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	39.4% 6.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	104% 136g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	3.45% 2.5g	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	38.6% 14.7g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	26.5% 0.32mg	97% 1.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	84.4% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	65.5% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	11% 0.14mg	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	64.5% 258μg	80.4% 321μg	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	2.65% 2.4mg	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	0.4% 0.06mg	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Bread Sticks	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	41.5% 0.37mg	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	73% 5.83mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	41% 0.95mg	48% 1.1mg	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	40.3% 282mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	7.24% 246mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	135% 74.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	94% 1415mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.33% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Bread Sticks per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Red Kidney Beans versus 7 oz of Bread Sticks to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Red Kidney Beans vs Bread Sticks:

• 7 ounces of Boiled Red Kidney Beans have 1.6 times more Vitamin B6 and 3.8 times more Vitamin K than Bread Sticks.
• While 7 oz of 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 Red Kidney Beans.
• Both Boiled Red Kidney Beans and Bread Sticks provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• 7 ounces of Bread Sticks have insufficient amounts of Vitamin K
• Both Boiled Red Kidney Beans as well as Plain Bread Sticks have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Red Kidney Beans vs Bread Sticks:

• 7 ounces of Boiled Red Kidney Beans have 1.3 times more Calcium, 1.3 times more Copper, 1.4 times more Magnesium, 3.3 times more Potassium and 1.2 times more Zinc than Bread Sticks.
• While 7 oz of Plain Bread Sticks contain 1.5 times more Iron, 31.3 times more Selenium and 356.5 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Bread Sticks contain similar levels of Manganese and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Red Kidney Beans have 2.5 times more Fiber than Bread Sticks.
• While 7 oz of Plain Bread Sticks contain 3.2 times more Energy, 19 times more Fat, 19.6 times more Saturated Fat, 1.5 times more Omega 3, 31.6 times more Omega 6, 3 times more Carbohydrate and 1.4 times more Protein than Boiled Red Kidney Beans.
• 7 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6