Comparing Nutrients in 1 pound California Red Kidney Beans VS Snacks, rice cakes, brown rice, buckwheat

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Snacks, rice cakes, brown rice, buckwheat	9%	8%	83%

Macro Nutrients

	California Red Kidney Beans	Snacks, rice cakes, brown rice, buckwheat	Recommended Dietary Allowance
Energy	51.6% 1497kcal	59.4% 1724kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	9.07% 2.9g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	28% 4.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	279% 363g	130g per day for Men 19-50 years
Sugars	NA	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	297% 113g	45.4% 17.2g	38g per day for Men 19-50 years
Protein	197% 111g	73% 41g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Snacks, rice cakes, brown rice, buckwheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	230% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	105% 5.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	45.4% 0.59mg	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	447% 1787μg	24% 95μg	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	22.7% 20.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Snacks, rice cakes, brown rice, buckwheat	Recommended Dietary Allowance
Calcium	88.5% 885mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	192% 1.72mg	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	530% 42.4mg	64.6% 5.17mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	163% 685mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	1219% 28mg	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	262% 1837mg	246% 1724mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	135% 74.4μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	35% 526mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	103% 11.3mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	0.72% 26.8g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Snacks, rice cakes, brown rice, buckwheat per 1 lb

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

Lets compare vitamin content per 1 pound of California Red Kidney Beans vs Snacks, rice cakes, brown rice, buckwheat:

• 1 pound of California Red Kidney Beans has 9.4 times more Vitamin B1, 2.1 times more Vitamin B2, 3.1 times more Vitamin B6, 18.8 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, buckwheat.
• While 1 lb of Snacks, rice cakes, brown rice, buckwheat contains 3.9 times more Vitamin B3 and 1.5 times more Vitamin B5 than Raw California Red Kidney Beans.
• 1 pound of Snacks, rice cakes, brown rice, buckwheat have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Snacks, rice cakes, brown rice, buckwheat have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for California Red Kidney Beans vs Snacks, rice cakes, brown rice, buckwheat:

• 1 pound of California Red Kidney Beans has 17.7 times more Calcium, 2.9 times more Copper, 8.2 times more Iron and 5 times more Potassium than Snacks, rice cakes, brown rice, buckwheat.
• While 1 lb of Snacks, rice cakes, brown rice, buckwheat contains 6.2 times more Manganese, 5.1 times more Selenium and 10.5 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Snacks, rice cakes, brown rice, buckwheat contain similar levels of Magnesium, Phosphorus and Zinc per one pound.
• 1 pound of Snacks, rice cakes, brown rice, buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 6.6 times more Fiber and 2.7 times more Protein than Snacks, rice cakes, brown rice, buckwheat.
• While 1 lb of Snacks, rice cakes, brown rice, buckwheat contains 14 times more Fat, 17.8 times more Saturated Fat, 19.4 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Snacks, rice cakes, brown rice, buckwheat offer comparable quantities of Energy and Omega 3 per one pound.
• 1 pound of California Red Kidney Beans provide inadequate amounts of Omega 6