Comparing Nutrients in 1 kilogram Rice crackers VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Rice crackers	10%	11%	79%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Rice crackers	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	143% 4160kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	93% 16g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	636% 826g	175% 228g	130g per day for Men 19-50 years
Sugars	0% 0g	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	0% 0g	195% 74g	38g per day for Men 19-50 years
Protein	179% 100g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Rice crackers	Boiled Red 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	363% 4.36mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.7% 1mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	346% 55.4mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	324% 16mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	426% 5.54mg	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	55% 220μg	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	84% 12.6mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice crackers	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	0% 0mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	334% 3mg	269% 2.42mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	0% 0mg	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	371% 1560mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	1770% 40.7mg	207% 4.77mg	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	517% 3620mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	71.5% 2430mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	464% 255μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	155% 2330mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	200% 22mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	0.03% 1.1g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice crackers VS Boiled Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Rice crackers versus 1 kg of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Rice crackers vs Boiled Red Kidney Beans:

• 1 kilogram of Rice crackers has 2.7 times more Vitamin B1, 1.7 times more Vitamin B2, 9.6 times more Vitamin B3, 7.4 times more Vitamin B5, 4.6 times more Vitamin B6 and 42 times more Vitamin E than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 5.9 times more Vitamin B9 and 4 times more Vitamin K than Rice crackers.
• 1 kilogram of Rice crackers have insufficient amounts of Vitamin K
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• Both Rice crackers as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Rice crackers vs Boiled Red Kidney Beans:

• 1 kilogram of Rice crackers has 1.2 times more Copper, 3.5 times more Magnesium, 8.5 times more Manganese, 2.5 times more Phosphorus, 21.3 times more Selenium, 116.5 times more Sodium and 2.1 times more Zinc than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains more Calcium, more Iron and 1.7 times more Potassium than Rice crackers.
• 1 kilogram of Rice crackers lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Rice crackers has 3.3 times more Energy, 10 times more Fat, 14.8 times more Omega 6 and 3.6 times more Carbohydrate than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 2.8 times more Omega 3 and more Fiber than Rice crackers.
• Both Rice crackers and Boiled Red Kidney Beans offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Rice crackers provide inadequate amounts of Fiber
• 1 kilogram of Boiled Red Kidney Beans provide inadequate amounts of Omega 6