Comparing Nutrients in 14 ounces California Red Kidney Beans VS Snacks, oriental mix, rice-based

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Snacks, oriental mix, rice-based	14%	46%	40%

Macro Nutrients

	California Red Kidney Beans	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Energy	45% 1310kcal	69.3% 2008kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	47% 15g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	78.6% 1.26g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	240% 41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	158% 205g	130g per day for Men 19-50 years
Sugars	NA	16.4% 12g	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	138% 52.4g	38g per day for Men 19-50 years
Protein	173% 97g	123% 68.7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Snacks, oriental mix, rice-based	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	103% 1.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	76.4% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	37.7% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	22% 0.29mg	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	37.7% 151μg	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	1.32% 1.2mg	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	148% 22.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Calcium	77.4% 774mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	59% 0.53mg	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	464% 37mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	112% 468mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	220% 5.05mg	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	149% 1040mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	38.3% 1302mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	58.5% 32μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	109% 1639mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	96% 10.6mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Snacks, oriental mix, rice-based per 14 oz

Compare the macro and micronutrient content in 14 oz of California Red Kidney Beans versus 14 oz of Snacks, oriental mix, rice-based to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Snacks, oriental mix, rice-based:

• 14 ounces of California Red Kidney Beans have 1.7 times more Vitamin B1, 1.6 times more Vitamin B2, 1.6 times more Vitamin B5, 5.5 times more Vitamin B6, 10.4 times more Vitamin B9 and 15 times more Vitamin C than Snacks, oriental mix, rice-based.
• While 14 oz of Snacks, oriental mix, rice-based contain 1.5 times more Vitamin B3 than Raw California Red Kidney Beans.
• 14 ounces of Snacks, oriental mix, rice-based have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Snacks, oriental mix, rice-based 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 Snacks, oriental mix, rice-based:

• 14 ounces of California Red Kidney Beans have 3.6 times more Calcium, 8.2 times more Copper, 3.8 times more Iron, 1.4 times more Magnesium, 1.5 times more Phosphorus and 4.5 times more Potassium than Snacks, oriental mix, rice-based.
• While 14 oz of Snacks, oriental mix, rice-based contain 1.3 times more Manganese, 2.5 times more Selenium and 37.5 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Snacks, oriental mix, rice-based contain similar levels of Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 1.9 times more Fiber and 1.4 times more Protein than Snacks, oriental mix, rice-based.
• While 14 oz of Snacks, oriental mix, rice-based contain 1.5 times more Energy, 102.3 times more Fat, 105.1 times more Saturated Fat, 3.8 times more Omega 3 and 190.5 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Snacks, oriental mix, rice-based offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6