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

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, multigrain, unsalted	9%	8%	83%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Snacks, rice cakes, brown rice, multigrain, unsalted	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	19% 549kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	39% 0.62g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	8.34% 1.4g	0.9% 0.15g	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	25% 32.3g	130g per day for Men 19-50 years
Sugars	NA	0.63% 0.45g	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	NA	24% 9.07g	38g per day for Men 19-50 years
Protein	21.5% 12g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, multigrain, unsalted	Boiled 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	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.5% 9.36mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.3% 1.4mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	13% 0.17mg	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	46% 184μg	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	1.9% 1.7mg	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	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cakes, brown rice, multigrain, unsalted	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	67.3% 0.61mg	34% 0.31mg	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	34.7% 2.78mg	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	46.2% 194mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	322% 7.4mg	26.5% 0.61mg	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	28% 196mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	51.5% 28.3μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	32.6% 3.6mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.24% 8.93g	2.56% 95g	3700g per day for Men 19-50 years

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

• Snacks, rice cakes, brown rice, multigrain, unsalted have 3.2 times more Vitamin B2, 11.4 times more Vitamin B3 and 4.5 times more Vitamin B5 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.4 times more Vitamin B1, 6.5 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, multigrain, unsalted.
• Both Snacks, rice cakes, brown rice, multigrain, unsalted and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 per 5 oz.
• Both Snacks, rice cakes, brown rice, multigrain, unsalted as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

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

• Snacks, rice cakes, brown rice, multigrain, unsalted have 2 times more Copper, 3.3 times more Magnesium, 12.1 times more Manganese, 2.7 times more Phosphorus, 18.2 times more Selenium and 2.5 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Calcium, 1.4 times more Potassium and 10.6 times more Water than Snacks, rice cakes, brown rice, multigrain, unsalted.
• Both Snacks, rice cakes, brown rice, multigrain, unsalted and Boiled All Types Kidney Beans have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, rice cakes, brown rice, multigrain, unsalted have 3 times more Energy, 7 times more Fat, 7.7 times more Saturated Fat, 2.6 times more Omega 3, 9.3 times more Omega 6 and 3.5 times more Carbohydrate than Boiled All Types Kidney Beans.
• Both Snacks, rice cakes, brown rice, multigrain, unsalted and Boiled All Types Kidney Beans have similar amounts of Protein per 5 oz.
• Both Snacks, rice cakes, brown rice, multigrain, unsalted as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.