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

Macros Ratio

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

Macro Nutrients

	Snacks, rice cakes, brown rice, plain, unsalted	Red Kidney Beans	Recommended Dietary Allowance
Energy	19% 549kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	4.1% 3.97g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	2.52% 0.81g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	8.1% 1.37g	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	89% 116g	67% 87g	130g per day for Men 19-50 years
Sugars	1.72% 1.25g	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	15.7% 5.95g	56.7% 21.5g	38g per day for Men 19-50 years
Protein	20.8% 11.6g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, plain, unsalted	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	7.2% 0.086mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69% 11mg	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	16.4% 0.21mg	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	7.44% 29.8μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.7% 1.76mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cakes, brown rice, plain, unsalted	Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	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	26.4% 2.1mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	44.2% 186mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	230% 5.3mg	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	73% 510mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	63.4% 35μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	2.46% 37mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	38.7% 4.25mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	0.22% 8.22g	0.45% 16.7g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Snacks, rice cakes, brown rice, plain, unsalted 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, plain, unsalted vs Red Kidney Beans:

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

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

• 5 ounces of Snacks, rice cakes, brown rice, plain, unsalted have 3.4 times more Manganese and 7.7 times more Selenium than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 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.
• Both Snacks, rice cakes, brown rice, plain, unsalted and Red Kidney Beans 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 Snacks, rice cakes, brown rice, plain, unsalted have 2.6 times more Fat, 4.3 times more Omega 6 and 1.3 times more Carbohydrate than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 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.
• Both Snacks, rice cakes, brown rice, plain, unsalted and Red Kidney Beans offer comparable quantities of Energy per five ounces.
• 5 ounces of Snacks, rice cakes, brown rice, plain, unsalted provide inadequate amounts of Omega 3
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6