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

Macros Ratio

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

Macro Nutrients

	Snacks, rice cakes, brown rice, multigrain, unsalted	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	53% 1536kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	14.3% 14g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	6.95% 2.22g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	109% 1.75g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	23.3% 3.97g	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	245% 318g	69.6% 90g	130g per day for Men 19-50 years
Sugars	NA	1.75% 1.27g	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	NA	67% 25.4g	38g per day for Men 19-50 years
Protein	60.2% 33.7g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, multigrain, unsalted	Boiled 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	22% 0.27mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	164% 26.2mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.4% 3.97mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	36.6% 0.48mg	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	20% 79.4μg	129% 516μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cakes, brown rice, multigrain, unsalted	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	188% 1.7mg	95% 0.86mg	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	97% 7.78mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	901% 20.7mg	74.2% 1.7mg	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	210% 1469mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	34.3% 1167mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	144% 79.4μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.68% 25g	7.2% 266g	3700g per day for Men 19-50 years

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

• Snacks, rice cakes, brown rice, multigrain, unsalted have 3.2 times more Vitamin B2, 11.4 times more Vitamin B3 and 4.5 times more Vitamin B5 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.4 times more Vitamin B1, 6.5 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, multigrain, unsalted.
• Both Snacks, rice cakes, brown rice, multigrain, unsalted and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 per 14 oz.
• Both Snacks, rice cakes, brown rice, multigrain, unsalted as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

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

• Snacks, rice cakes, brown rice, multigrain, unsalted have 2 times more Copper, 3.3 times more Magnesium, 12.1 times more Manganese, 2.7 times more Phosphorus, 18.2 times more Selenium and 2.5 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Calcium, 1.4 times more Potassium and 10.6 times more Water than Snacks, rice cakes, brown rice, multigrain, unsalted.
• Both Snacks, rice cakes, brown rice, multigrain, unsalted and Boiled All Types Kidney Beans have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, rice cakes, brown rice, multigrain, unsalted have 3 times more Energy, 7 times more Fat, 7.7 times more Saturated Fat, 2.6 times more Omega 3, 9.3 times more Omega 6 and 3.5 times more Carbohydrate than Boiled All Types Kidney Beans.
• Both Snacks, rice cakes, brown rice, multigrain, unsalted and Boiled All Types Kidney Beans have similar amounts of Protein per 14 oz.
• Both Snacks, rice cakes, brown rice, multigrain, unsalted as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.