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

Macros Ratio

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

Macro Nutrients

	Rice crackers	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	57% 1651kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	20.5% 20g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	14.6% 0.23g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	37% 6.28g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	252% 328g	68.4% 89g	130g per day for Men 19-50 years
Sugars	0% 0g	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	0% 0g	97% 37g	38g per day for Men 19-50 years
Protein	71% 39.7g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Rice crackers	Boiled 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	144% 1.73mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	137% 22mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	129% 6.43mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	31.8% 0.41mg	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	22% 87.3μg	73.4% 294μg	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	5.3% 4.76mg	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	33.3% 5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice crackers	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0% 0mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	127% 1.15mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	0% 0mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	147% 619mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	703% 16mg	55% 1.26mg	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	205% 1437mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	28.4% 964mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	184% 101μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	61.7% 925mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	79.4% 8.73mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.012% 0.44g	7.18% 266g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Rice crackers have 3.4 times more Vitamin B1, 1.6 times more Vitamin B2, 10.3 times more Vitamin B3, 7.4 times more Vitamin B5 and 5.3 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While 14 oz of Boiled California Red Kidney Beans contain 3.4 times more Vitamin B9 than Rice crackers.
• Both Rice crackers as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Rice crackers have 3.3 times more Magnesium, 12.8 times more Manganese, 2.6 times more Phosphorus, 21.3 times more Selenium, 58.3 times more Sodium and 2.6 times more Zinc than Boiled California Red Kidney Beans.
• While 14 oz of Boiled California Red Kidney Beans contain more Calcium, more Iron and 1.7 times more Potassium than Rice crackers.
• Both Rice crackers and Boiled California Red Kidney Beans contain similar levels of Copper 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 Rice crackers have 3.4 times more Energy, 55.6 times more Fat, 1.8 times more Omega 3, 79.1 times more Omega 6 and 3.7 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 14 oz of Boiled California Red Kidney Beans contain more Fiber than Rice crackers.
• Both Rice crackers and Boiled California Red Kidney Beans offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Rice crackers provide inadequate amounts of Fiber
• 14 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6