Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Snacks, rice cakes, brown rice, sesame seed, unsalted

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Snacks, rice cakes, brown rice, sesame seed, unsalted	8%	9%	83%

Macro Nutrients

	Boiled Kidney Beans	Snacks, rice cakes, brown rice, sesame seed, unsalted	Recommended Dietary Allowance
Energy	17.4% 504kcal	53.6% 1556kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	6.7% 2.14g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	26% 4.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	249% 323g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	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	67% 25.4g	NA	38g per day for Men 19-50 years
Protein	61.4% 34.4g	54% 30g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Snacks, rice cakes, brown rice, sesame seed, unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	179% 28.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	47.3% 0.62mg	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	129% 516μg	18% 71.4μg	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	5.3% 4.76mg	13.2% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.79% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Snacks, rice cakes, brown rice, sesame seed, unsalted	Recommended Dietary Allowance
Calcium	14% 139mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	172% 1.55mg	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	110% 8.8mg	78.4% 6.27mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	742% 17mg	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	78.2% 548mg	213% 1488mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	34% 1151mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	174% 96μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	108% 12mg	11mg per day for Men 19-50 years
Water	7.2% 266g	0.63% 23.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Snacks, rice cakes, brown rice, sesame seed, unsalted:

• Boiled All Types Kidney Beans have 3.3 times more Vitamin B1 and 7.2 times more Vitamin B9 than Snacks, rice cakes, brown rice, sesame seed, unsalted.
• While Snacks, rice cakes, brown rice, sesame seed, unsalted contain 1.5 times more Vitamin B2, 12.5 times more Vitamin B3, 6.6 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.5 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Snacks, rice cakes, brown rice, sesame seed, unsalted have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Snacks, rice cakes, brown rice, sesame seed, unsalted:

• Boiled All Types Kidney Beans have 2.9 times more Calcium, 1.4 times more Iron, 1.4 times more Potassium and 11.3 times more Water than Snacks, rice cakes, brown rice, sesame seed, unsalted.
• While Snacks, rice cakes, brown rice, sesame seed, unsalted contain 1.8 times more Copper, 3.2 times more Magnesium, 10 times more Manganese, 2.7 times more Phosphorus, 21.9 times more Selenium and 3 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans have 4.3 times more Omega 3 than Snacks, rice cakes, brown rice, sesame seed, unsalted.
• While Snacks, rice cakes, brown rice, sesame seed, unsalted contain 3.1 times more Energy, 7.6 times more Fat, 7.4 times more Saturated Fat, 10.3 times more Omega 6 and 3.6 times more Carbohydrate than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, rice cakes, brown rice, sesame seed, unsalted have similar amounts of Protein per 14 oz.
• Both Boiled All Types Kidney Beans as well as Snacks, rice cakes, brown rice, sesame seed, unsalted have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.