Comparing Nutrients in 14 ounces Snacks, rice cakes, brown rice, rye VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, rye	8%	9%	83%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Snacks, rice cakes, brown rice, rye	Canned Kidney Beans	Recommended Dietary Allowance
Energy	53% 1532kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	7.2% 2.3g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	34.8% 5.9g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	244% 317g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	NA	10% 7.34g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 7.34g	g per day for Men 19-50 years
Fiber	41.8% 16g	45% 17g	38g per day for Men 19-50 years
Protein	57.4% 32g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, rye	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.8% 0.6mg	22.6% 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	4.96% 20μg	35.7% 143μg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cakes, brown rice, rye	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	172% 1.55mg	59.5% 0.54mg	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	89.3% 7.14mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	136% 572mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	514% 12mg	29% 0.67mg	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	215% 1508mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	36.3% 1234mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	NA	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	29% 437mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	0.73% 27g	8.37% 310g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, rice cakes, brown rice, rye VS Canned Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, rice cakes, brown rice, rye versus 14 oz of Canned Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Snacks, rice cakes, brown rice, rye vs Canned Kidney Beans:

• 14 ounces of Snacks, rice cakes, brown rice, rye have 1.8 times more Vitamin B2, 17.1 times more Vitamin B3, 8 times more Vitamin B5 and 2 times more Vitamin B6 than Canned Kidney Beans.
• While 14 oz of Canned All Types Kidney Beans contain 1.3 times more Vitamin B1 and 7.2 times more Vitamin B9 than Snacks, rice cakes, brown rice, rye.
• 14 ounces of Snacks, rice cakes, brown rice, rye have insufficient amounts of Vitamin B9
• Both Snacks, rice cakes, brown rice, rye as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Snacks, rice cakes, brown rice, rye vs Canned Kidney Beans:

• 14 ounces of Snacks, rice cakes, brown rice, rye have 2.9 times more Copper, 1.5 times more Iron, 5.3 times more Magnesium, 17.7 times more Manganese, 4.2 times more Phosphorus, 1.3 times more Potassium and 6.5 times more Zinc than Canned Kidney Beans.
• While 14 oz of Canned All Types Kidney Beans contain 1.6 times more Calcium, 2.7 times more Sodium and 11.5 times more Water than Snacks, rice cakes, brown rice, rye.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, rice cakes, brown rice, rye have 4.6 times more Energy, 6.3 times more Fat, 14.1 times more Omega 6, 5.5 times more Carbohydrate and 1.6 times more Protein than Canned Kidney Beans.
• While 14 oz of Canned All Types Kidney Beans contain 1.4 times more Omega 3 than Snacks, rice cakes, brown rice, rye.
• Both Snacks, rice cakes, brown rice, rye and Canned Kidney Beans offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6