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

Macros Ratio

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

Macro Nutrients

	Snacks, rice cakes, brown rice, multigrain, unsalted	California Red Kidney Beans	Recommended Dietary Allowance
Energy	60.5% 1755kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	7.94% 2.54g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	125% 2g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	26.7% 4.54g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	279% 363g	209% 271g	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	NA	297% 113g	38g per day for Men 19-50 years
Protein	69% 38.6g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, multigrain, 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	25.3% 0.3mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.2% 0.83mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	187% 30mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.54mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	139% 1.8mg	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	22.7% 91μg	447% 1787μg	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	22.7% 20.4mg	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	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

	Snacks, rice cakes, brown rice, multigrain, unsalted	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	9.53% 95mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	215% 1.94mg	554% 5mg	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	111% 8.9mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	148% 621mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	1029% 23.7mg	197% 4.54mg	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	240% 1678mg	262% 1837mg	700mg per day for Men 19-50 years
Potassium	39.2% 1334mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	165% 91μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	104% 11.5mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	0.77% 28.6g	1.44% 53.3g	3700g per day for Men 19-50 years

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

• Snacks, rice cakes, brown rice, multigrain, unsalted have 3.2 times more Vitamin B3 and 1.3 times more Vitamin B5 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 7.9 times more Vitamin B1, 2.9 times more Vitamin B6, 19.7 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, multigrain, unsalted.
• Both Snacks, rice cakes, brown rice, multigrain, unsalted and Raw California Red Kidney Beans have similar amounts of Vitamin B2 per 1 lb.
• Both Snacks, rice cakes, brown rice, multigrain, unsalted as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 1 lb.

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

• Snacks, rice cakes, brown rice, multigrain, unsalted have 5.2 times more Manganese and 6.3 times more Selenium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 9.3 times more Calcium, 2.6 times more Copper, 4.8 times more Iron and 5.1 times more Potassium than Snacks, rice cakes, brown rice, multigrain, unsalted.
• Both Snacks, rice cakes, brown rice, multigrain, unsalted and Raw California Red Kidney Beans have similar amounts of Magnesium, Phosphorus and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Snacks, rice cakes, brown rice, multigrain, unsalted have 14 times more Fat, 15.6 times more Saturated Fat, 5.2 times more Omega 3, 18.5 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.9 times more Protein than Snacks, rice cakes, brown rice, multigrain, unsalted.
• Both Snacks, rice cakes, brown rice, multigrain, unsalted and Raw California Red Kidney Beans have similar amounts of Energy per 1 lb.
• Both Snacks, rice cakes, brown rice, multigrain, unsalted as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.