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

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, plain, unsalted	9%	7%	84%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Snacks, rice cakes, brown rice, plain, unsalted	California Red Kidney Beans	Recommended Dietary Allowance
Energy	133% 3870kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	18% 5.7g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	57% 9.7g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	627% 815g	460% 598g	130g per day for Men 19-50 years
Sugars	12% 8.8g	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	111% 42g	655% 249g	38g per day for Men 19-50 years
Protein	146% 82g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, plain, unsalted	California 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	51% 0.61mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	127% 1.65mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	488% 78mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cakes, brown rice, plain, unsalted	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	11% 110mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	494% 4.45mg	1222% 11mg	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	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	312% 1310mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	1622% 37.3mg	435% 10mg	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	579% 4050mg	700mg per day for Men 19-50 years
Potassium	85.3% 2900mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	447% 246μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	17.3% 260mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	273% 30mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	1.57% 58g	3.18% 118g	3700g per day for Men 19-50 years

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

• Snacks, rice cakes, brown rice, plain, unsalted have 3.8 times more Vitamin B3 and 1.3 times more Vitamin B5 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 8.7 times more Vitamin B1, 1.3 times more Vitamin B2, 2.6 times more Vitamin B6, 18.8 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, plain, unsalted.
• Both Snacks, rice cakes, brown rice, plain, unsalted as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Snacks, rice cakes, brown rice, plain, unsalted have 3.7 times more Manganese, 7.7 times more Selenium and 2.4 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 17.7 times more Calcium, 2.5 times more Copper, 6.3 times more Iron and 5.1 times more Potassium than Snacks, rice cakes, brown rice, plain, unsalted.
• Both Snacks, rice cakes, brown rice, plain, unsalted and Raw California Red Kidney Beans have similar amounts of Magnesium, Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, rice cakes, brown rice, plain, unsalted have 11.2 times more Fat, 15.8 times more Saturated Fat, 18 times more Omega 6 and 1.4 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 8.4 times more Omega 3, 5.9 times more Fiber and 3 times more Protein than Snacks, rice cakes, brown rice, plain, unsalted.
• Both Snacks, rice cakes, brown rice, plain, unsalted and Raw California Red Kidney Beans have similar amounts of Energy per 1 kg.
• Both Snacks, rice cakes, brown rice, plain, unsalted as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.