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Comparing Nutrients in 500 calories Snacks, rice cakes, brown rice, buckwheatVS Boiled Kidney Beans

Weight per 500 calories

Snacks, rice cakes, brown rice, buckwheat
132g
Boiled Kidney Beans
394g

Snacks, rice cakes, brown rice, buckwheat have 3 times more energy per 100g than Boiled Kidney Beans. It has high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Snacks, rice cakes, brown rice, buckwheat or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Snacks, rice cakes, brown rice, buckwheat
9%
8%
83%
Boiled Kidney Beans
27%
3%
70%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Snacks rich in Energy
4.75%4.6g
Fat
2.03%1.97g
4.6 gvs1.97 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Snacks rich in Fat
2.63%0.84g
Saturated Fat
0.9%0.29g
0.84 gvs0.29 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Snacks rich in Saturated Fat
5.76%0.092g
Omega 3
42%0.67g
0.092 gvs0.67 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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8.13%1.4g
Omega 6
2.5%0.43g
1.4 gvs0.43 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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81%105g
Carbohydrate
69%89.8g
105 gvs89.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Snacks rich in Carbohydrate
NA
Sugars
1.74%1.26g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs1.26 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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13%5g
Fiber
66.3%25g
5 gvs25 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Snacks rich in Fiber
21%12g
Protein
61%34g
12 gvs34 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Snacks rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Snacks rich in Vitamin A Buy Preformed Vegan Vitamin A
6.14%0.074mg
Vitamin B1
52.5%0.63mg
Thiamine
0.074 mgvs0.63 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Snacks rich in Vitamin B1 Buy Vegan Vitamin B1
10.4%0.14mg
Vitamin B2
17.6%0.23mg
Riboflavin
0.14 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Snacks rich in Vitamin B2 Buy Vegan Vitamin B2
66.6%10.7mg
Vitamin B3
14.2%2.28mg
Niacin, nicotinic acid, niacinamide
10.7 mgvs2.28 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Snacks rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
30.5%1.53mg
Vitamin B5
17.3%0.87mg
Pantothenic acid
1.53 mgvs0.87 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Snacks rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
13%0.17mg
Vitamin B6
36.3%0.47mg
Pyridoxine
0.17 mgvs0.47 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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6.9%27.6μg
Vitamin B9
128%512μg
Folates and Folic Acid
27.6 μgvs512 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Snacks rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Snacks rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
5.25%4.72mg
Ascorbic acid
0 mgvs4.72 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Snacks rich in Vitamin D Buy Vegan Vitamin D
NA
Vitamin E
0.79%0.12mg
Tocopherols and Tocotrienols
NA mgvs0.12 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
27.6%33μg
Phytomenadione or phylloquinone
NA μgvs33 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

1.45%14.5mg
Calcium
13.8%138mg
14.5 mgvs138 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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55.6%0.5mg
Copper
94%0.85mg
0.5 mgvs0.85 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Snacks rich in Fluoride
18.8%1.5mg
Iron
109%8.74mg
1.5 mgvs8.74 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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47.3%199mg
Magnesium
39.4%165mg
199 mgvs165 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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354%8.13mg
Manganese
73.6%1.7mg
8.13 mgvs1.7 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Snacks rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Snacks rich in Molybdenum
71.4%500mg
Phosphorus
77.6%543mg
500 mgvs543 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Snacks rich in Phosphorus
11.6%393mg
Potassium
47%1594mg
393 mgvs1594 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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39.2%21.6μg
Selenium
7.87%4.33μg
21.6 μgvs4.33 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Snacks rich in Selenium
10%153mg
Sodium
0.26%3.94mg
153 mgvs3.94 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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30%3.3mg
Zinc
35.8%3.94mg
3.3 mgvs3.94 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Snacks rich in Zinc
0.21%7.76g
Water
7.12%264g
7.76 gvs264 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Snacks rich in Water
Lets compare vitamin content per 500 calories of Snacks, rice cakes, brown rice, buckwheat vs Boiled Kidney Beans:
Comparing minerals per 500 calories for Snacks, rice cakes, brown rice, buckwheat vs Boiled Kidney Beans:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: