Comparing Nutrients in 5 ounces California Red Kidney Beans VS Rice cake, cracker (include hain mini rice cakes)

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Rice cake, cracker (include hain mini rice cakes)	7%	10%	83%

Macro Nutrients

	California Red Kidney Beans	Rice cake, cracker (include hain mini rice cakes)	Recommended Dietary Allowance
Energy	16% 468kcal	19% 556kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	6.3% 6.1g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	3.88% 1.24g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	12.4% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	88.4% 115g	130g per day for Men 19-50 years
Sugars	NA	1.72% 1.25g	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	93% 35.3g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	18% 10g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Rice cake, cracker (include hain mini rice cakes)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	16.4% 0.21mg	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	140% 558μg	7.44% 29.8μg	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	7.1% 6.38mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	11.7% 1.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Rice cake, cracker (include hain mini rice cakes)	Recommended Dietary Allowance
Calcium	27.6% 276mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	70% 0.63mg	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	166% 13.3mg	26.4% 2.1mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	44.2% 186mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	NA	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	82% 574mg	73% 510mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	18% 607mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	63.4% 35μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	6.7% 101mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	38.7% 4.25mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.22% 8.22g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Rice cake, cracker (include hain mini rice cakes):

• Raw California Red Kidney Beans have 8.8 times more Vitamin B1, 1.4 times more Vitamin B2, 2.6 times more Vitamin B6, 18.8 times more Vitamin B9 and more Vitamin C than Rice cake, cracker (include hain mini rice cakes).
• While Rice cake, cracker (include hain mini rice cakes) contain 3.8 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Rice cake, cracker (include hain mini rice cakes) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Rice cake, cracker (include hain mini rice cakes):

• Raw California Red Kidney Beans have 17.7 times more Calcium, 2.5 times more Copper, 6.3 times more Iron, 1.2 times more Magnesium and 3.5 times more Potassium than Rice cake, cracker (include hain mini rice cakes).
• While Rice cake, cracker (include hain mini rice cakes) contain 7.7 times more Selenium and 6.5 times more Sodium than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Rice cake, cracker (include hain mini rice cakes) have similar amounts of Phosphorus and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw California Red Kidney Beans have 5.6 times more Omega 3, 5.9 times more Fiber and 3.4 times more Protein than Rice cake, cracker (include hain mini rice cakes).
• While Rice cake, cracker (include hain mini rice cakes) contain 17.2 times more Fat, 24.3 times more Saturated Fat, 27.6 times more Omega 6 and 1.4 times more Carbohydrate than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Rice cake, cracker (include hain mini rice cakes) have similar amounts of Energy per 5 oz.
• Both Raw California Red Kidney Beans as well as Rice cake, cracker (include hain mini rice cakes) have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.