Comparing Nutrients in 14 ounces California Red Kidney Beans VS Rice crackers

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Rice crackers	10%	11%	79%

Macro Nutrients

	California Red Kidney Beans	Rice crackers	Recommended Dietary Allowance
Energy	45% 1310kcal	57% 1651kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	20.5% 20g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0% 0g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	14.6% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	37% 6.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	252% 328g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	260% 99g	0% 0g	38g per day for Men 19-50 years
Protein	173% 97g	71% 39.7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Rice crackers	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	144% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	137% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	129% 6.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	169% 2.2mg	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	391% 1564μg	22% 87.3μg	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	20% 18mg	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	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Rice crackers	Recommended Dietary Allowance
Calcium	77.4% 774mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	133% 1.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	464% 37mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	147% 619mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	703% 16mg	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	230% 1607mg	205% 1437mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	28.4% 964mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	184% 101μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	61.7% 925mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	79.4% 8.73mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.012% 0.44g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Rice crackers per 14 oz

Compare the macro and micronutrient content in 14 oz of California Red Kidney Beans versus 14 oz of Rice crackers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Rice crackers:

• 14 ounces of California Red Kidney Beans have 1.2 times more Vitamin B1, 2.2 times more Vitamin B2, 17.9 times more Vitamin B9 and more Vitamin C than Rice crackers.
• While 14 oz of Rice crackers contain 2.7 times more Vitamin B3, 2.1 times more Vitamin B5 and 1.4 times more Vitamin B6 than Raw California Red Kidney Beans.
• 14 ounces of Rice crackers have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Rice crackers have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Rice crackers:

• 14 ounces of California Red Kidney Beans have more Calcium, 3.7 times more Copper, more Iron and 6.1 times more Potassium than Rice crackers.
• While 14 oz of Rice crackers contain 4.1 times more Manganese, 8 times more Selenium and 21.2 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Rice crackers contain similar levels of Magnesium, Phosphorus and Zinc per 14 ounces.
• 14 ounces of Rice crackers lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 1.4 times more Omega 3, more Fiber and 2.4 times more Protein than Rice crackers.
• While 14 oz of Rice crackers contain 1.3 times more Energy, 20 times more Fat, 29.3 times more Omega 6 and 1.4 times more Carbohydrate than Raw California Red Kidney Beans.
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6
• 14 ounces of Rice crackers provide inadequate amounts of Fiber