Comparing Nutrients in 1 kilogram Snacks, rice cakes, brown rice, corn VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, corn	9%	7%	84%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Snacks, rice cakes, brown rice, corn	Canned Kidney Beans	Recommended Dietary Allowance
Energy	133% 3850kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	64% 11g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	625% 812g	112% 145g	130g per day for Men 19-50 years
Sugars	NA	25.5% 18.5g	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	% 18.5g	g per day for Men 19-50 years
Fiber	76.3% 29g	113% 43g	38g per day for Men 19-50 years
Protein	150% 84g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, corn	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	66.7% 0.8mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80% 1.04mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	402% 64.4mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	186% 9.3mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	57% 0.74mg	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	47.5% 190μg	90% 360μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cakes, brown rice, corn	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	9% 90mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	467% 4.2mg	150% 1.35mg	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	146% 11.7mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	271% 1140mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	2209% 50.8mg	73% 1.68mg	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	457% 3200mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	81% 2750mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	NA	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	111% 1670mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	202% 22mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	1.6% 59g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, rice cakes, brown rice, corn vs Canned Kidney Beans:

• Snacks, rice cakes, brown rice, corn have 2 times more Vitamin B2, 15.7 times more Vitamin B3, 6.7 times more Vitamin B5 and 1.9 times more Vitamin B6 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.5 times more Vitamin B1, 1.9 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, corn.
• Both Snacks, rice cakes, brown rice, corn as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Snacks, rice cakes, brown rice, corn vs Canned Kidney Beans:

• Snacks, rice cakes, brown rice, corn have 3.1 times more Copper, 4.2 times more Magnesium, 30.2 times more Manganese, 3.6 times more Phosphorus and 4.8 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.8 times more Calcium, 1.8 times more Sodium and 13.2 times more Water than Snacks, rice cakes, brown rice, corn.
• Both Snacks, rice cakes, brown rice, corn and Canned All Types Kidney Beans have similar amounts of Iron and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, rice cakes, brown rice, corn have 4.6 times more Energy, 5.3 times more Fat, 4.5 times more Saturated Fat, 10.3 times more Omega 6, 5.6 times more Carbohydrate and 1.6 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.6 times more Omega 3 and 1.5 times more Fiber than Snacks, rice cakes, brown rice, corn.
• Both Snacks, rice cakes, brown rice, corn as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.