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

Macros Ratio

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

Macro Nutrients

	Snacks, rice cakes, brown rice, sesame seed, unsalted	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	61.3% 1778kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	17.8% 17.2g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	7.65% 2.45g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	47.6% 0.76g	1.6g per day for Men 19-50 years
Omega 6	29.6% 5.03g	2.85% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	284% 370g	79.6% 103g	130g per day for Men 19-50 years
Sugars	NA	2% 1.45g	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	88.3% 33.6g	38g per day for Men 19-50 years
Protein	61.6% 34.5g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, sesame seed, unsalted	Boiled 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	18% 0.22mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.7% 0.39mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	204% 32.7mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.62mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	42% 0.54mg	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	20.4% 81.6μg	147% 590μg	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	15% 13.6mg	6.05% 5.44mg	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	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cakes, brown rice, sesame seed, unsalted	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	197% 1.77mg	122% 1.1mg	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	89.6% 7.17mg	167% 13.3mg	8mg per day for Men 19-50 years
Magnesium	147% 617mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	94% 2.16mg	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	243% 1701mg	92% 644mg	700mg per day for Men 19-50 years
Potassium	38.7% 1315mg	53.8% 1828mg	3400mg per day for Men 19-50 years
Selenium	199% 109μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	124% 13.6mg	44% 4.85mg	11mg per day for Men 19-50 years
Water	0.72% 26.8g	8.2% 304g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Snacks, rice cakes, brown rice, sesame seed, unsalted has 1.5 times more Vitamin B2, 12.5 times more Vitamin B3, 6.6 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.5 times more Vitamin C than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 3.3 times more Vitamin B1 and 7.2 times more Vitamin B9 than Snacks, rice cakes, brown rice, sesame seed, unsalted.
• 1 pound of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• Both Snacks, rice cakes, brown rice, sesame seed, unsalted as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

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

• 1 pound of Snacks, rice cakes, brown rice, sesame seed, unsalted has 1.6 times more Copper, 3 times more Magnesium, 9 times more Manganese, 2.6 times more Phosphorus, 20.1 times more Selenium and 2.8 times more Zinc than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 2.3 times more Calcium, 1.9 times more Iron and 1.4 times more Potassium than Snacks, rice cakes, brown rice, sesame seed, unsalted.
• 1 pound of Snacks, rice cakes, brown rice, sesame seed, unsalted lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Snacks, rice cakes, brown rice, sesame seed, unsalted has 3.1 times more Energy, 7.6 times more Fat, 10.4 times more Omega 6 and 3.6 times more Carbohydrate than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 4.2 times more Omega 3 than Snacks, rice cakes, brown rice, sesame seed, unsalted.
• Both Snacks, rice cakes, brown rice, sesame seed, unsalted and Boiled Red Kidney Beans offer comparable quantities of Protein per one pound.
• 1 pound of Boiled Red Kidney Beans provide inadequate amounts of Omega 6