Comparing Nutrients in 7 ounces Boiled Kidney Beans VS Snacks, rice cakes, brown rice, sesame seed, unsalted

Macros Ratio

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

Macro Nutrients

	Boiled Kidney Beans	Snacks, rice cakes, brown rice, sesame seed, unsalted	Recommended Dietary Allowance
Energy	8.7% 252kcal	27% 778kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	7.77% 7.54g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	3.35% 1.07g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	13% 2.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	124% 162g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	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	33.4% 12.7g	NA	38g per day for Men 19-50 years
Protein	30.7% 17.2g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Snacks, rice cakes, brown rice, sesame seed, unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	89.4% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	58% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	23.7% 0.31mg	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	64.5% 258μg	8.93% 35.7μg	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	2.65% 2.4mg	6.6% 5.95mg	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	0.4% 0.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Snacks, rice cakes, brown rice, sesame seed, unsalted	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	86% 0.77mg	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	55% 4.4mg	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	371% 8.53mg	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	39% 274mg	106% 744mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	17% 575mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	87% 48μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	54% 5.95mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.32% 11.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Kidney Beans vs Snacks, rice cakes, brown rice, sesame seed, unsalted:

• Boiled All Types Kidney Beans have 3.3 times more Vitamin B1 and 7.2 times more Vitamin B9 than Snacks, rice cakes, brown rice, sesame seed, unsalted.
• While Snacks, rice cakes, brown rice, sesame seed, unsalted contain 1.5 times more Vitamin B2, 12.5 times more Vitamin B3, 6.6 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.5 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Snacks, rice cakes, brown rice, sesame seed, unsalted have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Boiled Kidney Beans vs Snacks, rice cakes, brown rice, sesame seed, unsalted:

• Boiled All Types Kidney Beans have 2.9 times more Calcium, 1.4 times more Iron, 1.4 times more Potassium and 11.3 times more Water than Snacks, rice cakes, brown rice, sesame seed, unsalted.
• While Snacks, rice cakes, brown rice, sesame seed, unsalted contain 1.8 times more Copper, 3.2 times more Magnesium, 10 times more Manganese, 2.7 times more Phosphorus, 21.9 times more Selenium and 3 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• Boiled All Types Kidney Beans have 4.3 times more Omega 3 than Snacks, rice cakes, brown rice, sesame seed, unsalted.
• While Snacks, rice cakes, brown rice, sesame seed, unsalted contain 3.1 times more Energy, 7.6 times more Fat, 7.4 times more Saturated Fat, 10.3 times more Omega 6 and 3.6 times more Carbohydrate than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, rice cakes, brown rice, sesame seed, unsalted have similar amounts of Protein per 7 oz.
• Both Boiled All Types Kidney Beans as well as Snacks, rice cakes, brown rice, sesame seed, unsalted have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.