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

Macros Ratio

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

Macro Nutrients

	Bread Sticks	California Red Kidney Beans	Recommended Dietary Allowance
Energy	28% 818kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	19.4% 19g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	8.74% 2.8g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	30.3% 0.48g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	39.4% 6.7g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 136g	91% 119g	130g per day for Men 19-50 years
Sugars	3.45% 2.5g	NA	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	15.7% 5.95g	130% 49.4g	38g per day for Men 19-50 years
Protein	42.5% 24g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Bread Sticks	California 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	97% 1.17mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.4% 1.1mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.5% 10.5mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	60.6% 0.79mg	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	80.4% 321μg	195% 782μg	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	9.92% 8.93mg	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	13.4% 2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread Sticks	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	41.5% 0.37mg	243% 2.2mg	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	106% 8.5mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	86.3% 2mg	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	34.3% 240mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	7.24% 246mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	135% 74.4μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	94% 1415mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.33% 12g	0.63% 23.3g	3700g per day for Men 19-50 years

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

• Plain Bread Sticks have 2.5 times more Vitamin B2 and 2.6 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.4 times more Vitamin B5, 5.4 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin C than Plain Bread Sticks.
• Both Plain Bread Sticks and Raw California Red Kidney Beans have similar amounts of Vitamin B1 per 7 oz.
• Both Plain Bread Sticks as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Plain Bread Sticks have 11.7 times more Selenium and 64.8 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 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 Plain Bread Sticks.

Comparison of macro-nutrients per 7 ounces:

• Plain Bread Sticks have 1.2 times more Energy, 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.
• While Raw California Red Kidney Beans contain 8.3 times more Fiber and 2 times more Protein than Plain Bread Sticks.
• Both Plain Bread Sticks and Raw California Red Kidney Beans have similar amounts of Carbohydrate per 7 oz.
• Both Plain Bread Sticks as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.