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

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, multigrain	9%	8%	83%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Snacks, rice cakes, brown rice, multigrain	Red Kidney Beans	Recommended Dietary Allowance
Energy	19% 549kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	39% 0.62g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	8.34% 1.4g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.3% 114g	67% 87g	130g per day for Men 19-50 years
Sugars	NA	4.1% 2.98g	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	11% 4.25g	56.7% 21.5g	38g per day for Men 19-50 years
Protein	21.5% 12g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, multigrain	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	7.9% 0.095mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.5% 9.36mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.3% 1.4mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	43.3% 0.56mg	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	7.1% 28.3μg	140% 558μg	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	0% 0mg	7.1% 6.38mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cakes, brown rice, multigrain	Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	67.3% 0.61mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	34.7% 2.78mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	46.2% 194mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	322% 7.4mg	68.5% 1.57mg	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	75% 524mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	NA	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	24% 357mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	32.6% 3.6mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	0.24% 8.93g	0.45% 16.7g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Snacks, rice cakes, brown rice, multigrain have 3.1 times more Vitamin B3 and 1.3 times more Vitamin B5 than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 9.1 times more Vitamin B1, 2.9 times more Vitamin B6, 19.7 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, multigrain.
• Both Snacks, rice cakes, brown rice, multigrain and Red Kidney Beans provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Snacks, rice cakes, brown rice, multigrain have insufficient amounts of Vitamin C
• Both Snacks, rice cakes, brown rice, multigrain as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

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

• 5 ounces of Snacks, rice cakes, brown rice, multigrain have 4.7 times more Manganese and 21 times more Sodium than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 4 times more Calcium, 1.6 times more Copper, 3.4 times more Iron and 4.6 times more Potassium than Snacks, rice cakes, brown rice, multigrain.
• Both Snacks, rice cakes, brown rice, multigrain and Red Kidney Beans contain similar levels of Magnesium, Phosphorus and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, rice cakes, brown rice, multigrain have 3.3 times more Fat, 1.2 times more Omega 3, 4.4 times more Omega 6 and 1.3 times more Carbohydrate than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 5.1 times more Fiber and 2.7 times more Protein than Snacks, rice cakes, brown rice, multigrain.
• Both Snacks, rice cakes, brown rice, multigrain and Red Kidney Beans offer comparable quantities of Energy per five ounces.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6