Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Snacks, rice cakes, brown rice, multigrain

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Snacks, rice cakes, brown rice, multigrain	9%	8%	83%

Macro Nutrients

	California Red Kidney Beans	Snacks, rice cakes, brown rice, multigrain	Recommended Dietary Allowance
Energy	114% 3300kcal	133% 3870kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	275% 4.4g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	59% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	616% 801g	130g per day for Men 19-50 years
Sugars	NA	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	655% 249g	79% 30g	38g per day for Men 19-50 years
Protein	435% 244g	152% 85g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Snacks, rice cakes, brown rice, multigrain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	142% 1.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	413% 66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	105% 1.37mg	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	985% 3940μg	50% 200μg	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	50% 45mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Snacks, rice cakes, brown rice, multigrain	Recommended Dietary Allowance
Calcium	195% 1950mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	474% 4.27mg	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	1169% 94mg	245% 19.6mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	326% 1370mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	2270% 52.2mg	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	579% 4050mg	529% 3700mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	86.5% 2940mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	NA	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	168% 2520mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	230% 25.3mg	11mg per day for Men 19-50 years
Water	3.18% 118g	1.7% 63g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Snacks, rice cakes, brown rice, multigrain per 1 kg

Compare the macro and micronutrient content in 1 kg of California Red Kidney Beans versus 1 kg of Snacks, rice cakes, brown rice, multigrain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Snacks, rice cakes, brown rice, multigrain:

• 1 kilogram of California Red Kidney Beans has 7.9 times more Vitamin B1, 2.9 times more Vitamin B6, 19.7 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, multigrain.
• While 1 kg of Snacks, rice cakes, brown rice, multigrain contains 3.2 times more Vitamin B3 and 1.3 times more Vitamin B5 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Snacks, rice cakes, brown rice, multigrain provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Snacks, rice cakes, brown rice, multigrain have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Snacks, rice cakes, brown rice, multigrain have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Snacks, rice cakes, brown rice, multigrain:

• 1 kilogram of California Red Kidney Beans has 9.3 times more Calcium, 2.6 times more Copper, 4.8 times more Iron and 5.1 times more Potassium than Snacks, rice cakes, brown rice, multigrain.
• While 1 kg of Snacks, rice cakes, brown rice, multigrain contains 5.2 times more Manganese and 22.9 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Snacks, rice cakes, brown rice, multigrain contain similar levels of Magnesium, Phosphorus and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 8.3 times more Fiber and 2.9 times more Protein than Snacks, rice cakes, brown rice, multigrain.
• While 1 kg of Snacks, rice cakes, brown rice, multigrain contains 14 times more Fat, 5.2 times more Omega 3, 18.5 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Snacks, rice cakes, brown rice, multigrain offer comparable quantities of Energy per one kilogram.
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6