Comparing Nutrients in 1 kilogram Rice cake, cracker (include hain mini rice cakes) VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Rice cake, cracker (include hain mini rice cakes)	7%	10%	83%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Rice cake, cracker (include hain mini rice cakes)	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	135% 3920kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	44.3% 43g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	27.3% 8.75g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	87.6% 15g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	624% 811g	175% 228g	130g per day for Men 19-50 years
Sugars	12% 8.8g	4.4% 3.2g	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	111% 42g	168% 64g	38g per day for Men 19-50 years
Protein	127% 71g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Rice cake, cracker (include hain mini rice cakes)	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	50% 0.6mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	488% 78mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	92% 1.2mg	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	52.5% 210μg	325% 1300μg	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	13.3% 12mg	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	82.7% 12.4mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice cake, cracker (include hain mini rice cakes)	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	11% 110mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	494% 4.45mg	240% 2.16mg	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	186% 15mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	312% 1310mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	NA	187% 4.3mg	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	514% 3600mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	126% 4280mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	447% 246μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	47.3% 710mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	273% 30mg	91% 10mg	11mg per day for Men 19-50 years
Water	1.57% 58g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Rice cake, cracker (include hain mini rice cakes) vs Boiled Kidney Beans:

• Rice cake, cracker (include hain mini rice cakes) have 2.8 times more Vitamin B2, 13.5 times more Vitamin B3, 1.3 times more Vitamin B6 and 41.3 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.7 times more Vitamin B1, 6.2 times more Vitamin B9, more Vitamin C and 4.4 times more Vitamin K than Rice cake, cracker (include hain mini rice cakes).
• Both Rice cake, cracker (include hain mini rice cakes) as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Rice cake, cracker (include hain mini rice cakes) vs Boiled Kidney Beans:

• Rice cake, cracker (include hain mini rice cakes) have 2.1 times more Copper, 3.1 times more Magnesium, 2.6 times more Phosphorus, 22.4 times more Selenium, 71 times more Sodium and 3 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.2 times more Calcium, 1.5 times more Iron and 11.5 times more Water than Rice cake, cracker (include hain mini rice cakes).
• Both Rice cake, cracker (include hain mini rice cakes) and Boiled All Types Kidney Beans have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Rice cake, cracker (include hain mini rice cakes) have 3.1 times more Energy, 8.6 times more Fat, 12 times more Saturated Fat, 13.8 times more Omega 6, 3.6 times more Carbohydrate and 2.8 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 11.3 times more Omega 3 and 1.5 times more Fiber than Rice cake, cracker (include hain mini rice cakes).
• Both Rice cake, cracker (include hain mini rice cakes) and Boiled All Types Kidney Beans have similar amounts of Protein per 1 kg.
• Both Rice cake, cracker (include hain mini rice cakes) as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.