Comparing Nutrients in 5 ounces California Red Kidney Beans VS Snacks, rice cakes, brown rice, rye

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Snacks, rice cakes, brown rice, rye	Recommended Dietary Allowance
Energy	16% 468kcal	19% 547kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	5.55% 5.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	2.57% 0.82g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	5.3% 0.085g	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	87% 113g	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	93% 35.3g	15% 5.67g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Snacks, rice cakes, brown rice, rye	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	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	62.4% 9.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	31.5% 1.57mg	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	1.77% 7.1μg	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	NA	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

	California Red Kidney Beans	Snacks, rice cakes, brown rice, rye	Recommended Dietary Allowance
Calcium	27.6% 276mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	61.4% 0.55mg	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	32% 2.55mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	183% 4.2mg	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	77% 539mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	13% 441mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	NA	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	10.4% 156mg	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	0.26% 9.64g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Snacks, rice cakes, brown rice, rye per 5 oz

Compare the macro and micronutrient content in 5 oz of California Red Kidney Beans versus 5 oz of Snacks, rice cakes, brown rice, rye to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Snacks, rice cakes, brown rice, rye:

• 5 ounces of California Red Kidney Beans have 5.8 times more Vitamin B1, 2.4 times more Vitamin B2, 2.6 times more Vitamin B6, 78.8 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, rye.
• While 5 oz of Snacks, rice cakes, brown rice, rye contain 3.4 times more Vitamin B3 and 1.4 times more Vitamin B5 than Raw California Red Kidney Beans.
• 5 ounces of Snacks, rice cakes, brown rice, rye have insufficient amounts of Vitamin B9 and Vitamin C
• Both Raw California Red Kidney Beans as well as Snacks, rice cakes, brown rice, rye have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Snacks, rice cakes, brown rice, rye:

• 5 ounces of California Red Kidney Beans have 9.3 times more Calcium, 2.8 times more Copper, 5.2 times more Iron and 4.8 times more Potassium than Snacks, rice cakes, brown rice, rye.
• While 5 oz of Snacks, rice cakes, brown rice, rye contain 3 times more Manganese and 10 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Snacks, rice cakes, brown rice, rye contain similar levels of Magnesium, Phosphorus and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 1.4 times more Omega 3, 6.2 times more Fiber and 3 times more Protein than Snacks, rice cakes, brown rice, rye.
• While 5 oz of Snacks, rice cakes, brown rice, rye contain 15.2 times more Fat, 27.6 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Snacks, rice cakes, brown rice, rye offer comparable quantities of Energy per five ounces.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6