Comparing Nutrients in 7 ounces California Red Kidney Beans VS Rice cake, cracker (include hain mini rice cakes)

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Rice cake, cracker (include hain mini rice cakes)	7%	10%	83%

Macro Nutrients

	California Red Kidney Beans	Rice cake, cracker (include hain mini rice cakes)	Recommended Dietary Allowance
Energy	22.6% 655kcal	27% 778kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	8.8% 8.53g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	5.43% 1.74g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	17.4% 2.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	124% 161g	130g per day for Men 19-50 years
Sugars	NA	2.4% 1.75g	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	130% 49.4g	22% 8.33g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	25% 14g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Rice cake, cracker (include hain mini rice cakes)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	97% 15.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	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	195% 782μg	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	9.92% 8.93mg	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	16.4% 2.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Rice cake, cracker (include hain mini rice cakes)	Recommended Dietary Allowance
Calcium	38.7% 387mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	98% 0.88mg	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	232% 18.6mg	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	NA	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	115% 804mg	102% 714mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	25% 849mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	88.8% 49μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	9.4% 141mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	54% 5.95mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.31% 11.5g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Rice cake, cracker (include hain mini rice cakes) per 7 oz

Compare the macro and micronutrient content in 7 oz of California Red Kidney Beans versus 7 oz of Rice cake, cracker (include hain mini rice cakes) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Rice cake, cracker (include hain mini rice cakes):

• 7 ounces of California Red Kidney Beans have 8.8 times more Vitamin B1, 1.4 times more Vitamin B2, 2.6 times more Vitamin B6, 18.8 times more Vitamin B9 and more Vitamin C than Rice cake, cracker (include hain mini rice cakes).
• While 7 oz of Rice cake, cracker (include hain mini rice cakes) contain 3.8 times more Vitamin B3 than Raw California Red Kidney Beans.
• 7 ounces of Rice cake, cracker (include hain mini rice cakes) have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Rice cake, cracker (include hain mini rice cakes) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Rice cake, cracker (include hain mini rice cakes):

• 7 ounces of California Red Kidney Beans have 17.7 times more Calcium, 2.5 times more Copper, 6.3 times more Iron, 1.2 times more Magnesium and 3.5 times more Potassium than Rice cake, cracker (include hain mini rice cakes).
• While 7 oz of Rice cake, cracker (include hain mini rice cakes) contain 7.7 times more Selenium and 6.5 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Rice cake, cracker (include hain mini rice cakes) contain similar levels of Phosphorus and Zinc per seven ounces.
• 7 ounces of Rice cake, cracker (include hain mini rice cakes) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 5.6 times more Omega 3, 5.9 times more Fiber and 3.4 times more Protein than Rice cake, cracker (include hain mini rice cakes).
• While 7 oz of Rice cake, cracker (include hain mini rice cakes) contain 17.2 times more Fat, 24.3 times more Saturated Fat, 27.6 times more Omega 6 and 1.4 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Rice cake, cracker (include hain mini rice cakes) offer comparable quantities of Energy per seven ounces.
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6
• 7 ounces of Rice cake, cracker (include hain mini rice cakes) provide inadequate amounts of Omega 3