Comparing Nutrients in 5 ounces Red Kidney Beans VS Snacks, rice cakes, brown rice, plain, unsalted

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Snacks, rice cakes, brown rice, plain, unsalted	9%	7%	84%

Macro Nutrients

	Red Kidney Beans	Snacks, rice cakes, brown rice, plain, unsalted	Recommended Dietary Allowance
Energy	16.5% 478kcal	19% 549kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	4.1% 3.97g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	2.52% 0.81g	32g per day for Men 19-50 years
Omega 3	31.7% 0.51g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	8.1% 1.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	89% 116g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	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	56.7% 21.5g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	57% 32g	20.8% 11.6g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Snacks, rice cakes, brown rice, plain, unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.86mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	28.3% 1.4mg	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	2% 0.3mg	11.7% 1.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Snacks, rice cakes, brown rice, plain, unsalted	Recommended Dietary Allowance
Calcium	11.8% 118mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	70% 0.63mg	0.9mg per day for Men 19-50 years
Fluoride	0.078% 3.1μg	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	119% 9.5mg	26.4% 2.1mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	44.2% 186mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.57mg	230% 5.3mg	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	82.2% 575mg	73% 510mg	700mg per day for Men 19-50 years
Potassium	56.7% 1926mg	12% 411mg	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	1.13% 17mg	2.46% 37mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	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

Nutrient Comparison: Red Kidney Beans VS Snacks, rice cakes, brown rice, plain, unsalted per 5 oz

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

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

• 5 ounces of Red Kidney Beans have 10 times more Vitamin B1, 1.3 times more Vitamin B2, 2.6 times more Vitamin B6, 18.8 times more Vitamin B9, more Vitamin C and 2.9 times more Vitamin K than Snacks, rice cakes, brown rice, plain, unsalted.
• While 5 oz of Snacks, rice cakes, brown rice, plain, unsalted contain 3.7 times more Vitamin B3, 1.3 times more Vitamin B5 and 5.9 times more Vitamin E than Raw Red Kidney Beans.
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• 5 ounces of Snacks, rice cakes, brown rice, plain, unsalted have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Snacks, rice cakes, brown rice, plain, unsalted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Red Kidney Beans have 7.5 times more Calcium, 1.6 times more Copper, 4.5 times more Iron and 4.7 times more Potassium than Snacks, rice cakes, brown rice, plain, unsalted.
• While 5 oz of Snacks, rice cakes, brown rice, plain, unsalted contain 3.4 times more Manganese and 7.7 times more Selenium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, rice cakes, brown rice, plain, unsalted contain similar levels of Magnesium, Phosphorus and Zinc per five ounces.
• 5 ounces of Snacks, rice cakes, brown rice, plain, unsalted lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Red Kidney Beans have 35.8 times more Omega 3, 2.4 times more Sugars, 3.6 times more Fiber and 2.7 times more Protein than Snacks, rice cakes, brown rice, plain, unsalted.
• While 5 oz of Snacks, rice cakes, brown rice, plain, unsalted contain 2.6 times more Fat, 4.3 times more Omega 6 and 1.3 times more Carbohydrate than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, rice cakes, brown rice, plain, unsalted offer comparable quantities of Energy per five ounces.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6
• 5 ounces of Snacks, rice cakes, brown rice, plain, unsalted provide inadequate amounts of Omega 3