Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Snacks, brown rice chips

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Snacks, brown rice chips	9%	7%	84%

Macro Nutrients

	Boiled California Red Kidney Beans	Snacks, brown rice chips	Recommended Dietary Allowance
Energy	8.5% 246kcal	26.3% 762kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	4% 1.27g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	11.3% 1.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	124% 162g	130g per day for Men 19-50 years
Sugars	NA	1.64% 1.2g	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	% 1.15g	g per day for Men 19-50 years
Fiber	48.6% 18.5g	22% 8.33g	38g per day for Men 19-50 years
Protein	32.4% 18g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Snacks, brown rice chips	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	97% 15.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	39.7% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	23% 0.3mg	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	36.7% 147μg	10.4% 41.7μg	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	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	NA	86.5% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.7% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Snacks, brown rice chips	Recommended Dietary Allowance
Calcium	13% 131mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	98% 0.88mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	74% 5.9mg	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	322% 7.4mg	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% 272mg	102% 714mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	17% 575mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	88.8% 49μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	43% 647mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	54% 5.95mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.31% 11.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Snacks, brown rice chips per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Snacks, brown rice chips to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled California Red Kidney Beans vs Snacks, brown rice chips:

• 7 ounces of Boiled California Red Kidney Beans have 2.1 times more Vitamin B1 and 3.5 times more Vitamin B9 than Snacks, brown rice chips.
• While 7 oz of Snacks, brown rice chips contain 2.7 times more Vitamin B2, 14.5 times more Vitamin B3, 4.6 times more Vitamin B5 and 1.4 times more Vitamin B6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Snacks, brown rice chips have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Snacks, brown rice chips:

• 7 ounces of Boiled California Red Kidney Beans have 6 times more Calcium, 2 times more Iron and 1.4 times more Potassium than Snacks, brown rice chips.
• While 7 oz of Snacks, brown rice chips contain 1.5 times more Copper, 2.7 times more Magnesium, 11.7 times more Manganese, 2.6 times more Phosphorus, 20.5 times more Selenium, 81.5 times more Sodium and 3.5 times more Zinc than Boiled California Red Kidney Beans.
• 7 ounces of Snacks, brown rice chips lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 3.2 times more Omega 3 and 2.2 times more Fiber than Snacks, brown rice chips.
• While 7 oz of Snacks, brown rice chips contain 3.1 times more Energy, 31.1 times more Fat, 45.9 times more Saturated Fat, 48.5 times more Omega 6 and 3.6 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Snacks, brown rice chips offer comparable quantities of Protein per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6
• 7 ounces of Snacks, brown rice chips provide inadequate amounts of Omega 3