Comparing Nutrients in 1 kilogram Red Kidney Beans VS Snacks, rice cracker brown rice, plain

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Snacks, rice cracker brown rice, plain	9%	7%	84%

Macro Nutrients

	Red Kidney Beans	Snacks, rice cracker brown rice, plain	Recommended Dietary Allowance
Energy	116% 3370kcal	133% 3870kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	18% 5.7g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	57% 9.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	627% 815g	130g per day for Men 19-50 years
Sugars	29% 21g	12.3% 8.9g	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	400% 152g	111% 42g	38g per day for Men 19-50 years
Protein	402% 225g	146% 82g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Snacks, rice cracker brown rice, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	507% 6.1mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	127% 1.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	488% 78mg	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	115% 1.5mg	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	52.5% 210μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14% 2.1mg	41.3% 6.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Snacks, rice cracker brown rice, plain	Recommended Dietary Allowance
Calcium	83% 830mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	494% 4.45mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	0% 0μg	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	836% 67mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	312% 1310mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	1622% 37.3mg	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	580% 4060mg	514% 3600mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	85.3% 2900mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	447% 246μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	111% 1660mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	273% 30mg	11mg per day for Men 19-50 years
Water	3.18% 118g	1.57% 58g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Snacks, rice cracker brown rice, plain per 1 kg

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

Lets compare vitamin content per 1 kilogram of Red Kidney Beans vs Snacks, rice cracker brown rice, plain:

• 1 kilogram of Red Kidney Beans has 10 times more Vitamin B1, 1.3 times more Vitamin B2, 2.6 times more Vitamin B6, 18.8 times more Vitamin B9, more Vitamin C and 2.9 times more Vitamin K than Snacks, rice cracker brown rice, plain.
• While 1 kg of Snacks, rice cracker brown rice, plain contains 3.7 times more Vitamin B3, 1.3 times more Vitamin B5 and 3 times more Vitamin E than Raw Red Kidney Beans.
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin E
• 1 kilogram of Snacks, rice cracker brown rice, plain have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Snacks, rice cracker brown rice, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Red Kidney Beans vs Snacks, rice cracker brown rice, plain:

• 1 kilogram of Red Kidney Beans has 7.5 times more Calcium, 1.6 times more Copper, 4.5 times more Iron and 4.7 times more Potassium than Snacks, rice cracker brown rice, plain.
• While 1 kg of Snacks, rice cracker brown rice, plain contains 3.4 times more Manganese, 7.7 times more Selenium and 13.8 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, rice cracker brown rice, plain contain similar levels of Magnesium, Phosphorus and Zinc per one kilogram.
• 1 kilogram of Snacks, rice cracker brown rice, plain lack sufficient amounts of Calcium
• Both Raw Red Kidney Beans as well as Snacks, rice cracker brown rice, plain lack sufficient amounts of Fluoride in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 35.8 times more Omega 3, 2.4 times more Sugars, 3.6 times more Fiber and 2.7 times more Protein than Snacks, rice cracker brown rice, plain.
• While 1 kg of Snacks, rice cracker brown rice, plain contains 2.6 times more Fat, 4.3 times more Omega 6 and 1.3 times more Carbohydrate than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, rice cracker brown rice, plain offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6
• 1 kilogram of Snacks, rice cracker brown rice, plain provide inadequate amounts of Omega 3