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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Snacks, rice cakes, brown rice, buckwheat, unsalted	9%	8%	83%

Macro Nutrients

	Boiled Red Kidney Beans	Snacks, rice cakes, brown rice, buckwheat, unsalted	Recommended Dietary Allowance
Energy	20% 576kcal	59.4% 1724kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	9.07% 2.9g	32g per day for Men 19-50 years
Omega 3	47.6% 0.76g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	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	79.6% 103g	279% 363g	130g per day for Men 19-50 years
Sugars	2% 1.45g	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	88.3% 33.6g	NA	38g per day for Men 19-50 years
Protein	70.2% 39.3g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Snacks, rice cakes, brown rice, buckwheat, unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	230% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	105% 5.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	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	147% 590μg	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	6.05% 5.44mg	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	0.91% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Snacks, rice cakes, brown rice, buckwheat, unsalted	Recommended Dietary Allowance
Calcium	12.7% 127mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	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	167% 13.3mg	64.6% 5.17mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	163% 685mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	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	92% 644mg	246% 1724mg	700mg per day for Men 19-50 years
Potassium	53.8% 1828mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	135% 74.4μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	44% 4.85mg	103% 11.3mg	11mg per day for Men 19-50 years
Water	8.2% 304g	0.72% 26.8g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Boiled Red Kidney Beans has 2.9 times more Vitamin B1 and 6.2 times more Vitamin B9 than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• While 1 lb of Snacks, rice cakes, brown rice, buckwheat, unsalted contains 1.8 times more Vitamin B2, 14 times more Vitamin B3 and 5.3 times more Vitamin B5 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Snacks, rice cakes, brown rice, buckwheat, unsalted provide similar amounts of Vitamin B6 per one pound.
• Both Boiled Red Kidney Beans as well as Snacks, rice cakes, brown rice, buckwheat, unsalted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

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

• 1 pound of Boiled Red Kidney Beans has 2.5 times more Calcium, 2.6 times more Iron and 1.3 times more Potassium than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• While 1 lb of Snacks, rice cakes, brown rice, buckwheat, unsalted contains 1.6 times more Copper, 3.4 times more Magnesium, 13 times more Manganese, 2.7 times more Phosphorus, 13.7 times more Selenium and 2.3 times more Zinc than Boiled Red Kidney Beans.
• 1 pound of Snacks, rice cakes, brown rice, buckwheat, unsalted lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Red Kidney Beans has 2.4 times more Omega 3 than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• While 1 lb of Snacks, rice cakes, brown rice, buckwheat, unsalted contains 3 times more Energy, 7 times more Fat, 8.9 times more Saturated Fat, 9.8 times more Omega 6 and 3.5 times more Carbohydrate than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Snacks, rice cakes, brown rice, buckwheat, unsalted offer comparable quantities of Protein per one pound.
• 1 pound of Boiled Red Kidney Beans provide inadequate amounts of Omega 6