Comparing Nutrients in 7 ounces California Red Kidney Beans VS Snacks, rice cakes, brown rice, corn

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Snacks, rice cakes, brown rice, corn	Recommended Dietary Allowance
Energy	22.6% 655kcal	26.3% 764kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	6.55% 6.35g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	12.7% 2.16g	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	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	130% 49.4g	15% 5.75g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	29.8% 16.7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Snacks, rice cakes, brown rice, corn	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	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	80% 12.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	37% 1.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	21.4% 0.28mg	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	9.43% 37.7μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Snacks, rice cakes, brown rice, corn	Recommended Dietary Allowance
Calcium	38.7% 387mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	93% 0.83mg	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	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	54% 226mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	438% 10mg	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	91% 635mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	16% 546mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	NA	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	22% 331mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.32% 11.7g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Snacks, rice cakes, brown rice, corn per 7 oz

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

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

• 7 ounces of California Red Kidney Beans have 6.6 times more Vitamin B1, 2.1 times more Vitamin B2, 2.8 times more Vitamin B6, 20.7 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, corn.
• While 7 oz of Snacks, rice cakes, brown rice, corn contain 3.1 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Snacks, rice cakes, brown rice, corn provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Snacks, rice cakes, brown rice, corn have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Snacks, rice cakes, brown rice, corn have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of California Red Kidney Beans have 21.7 times more Calcium, 2.6 times more Copper, 8 times more Iron, 1.4 times more Magnesium, 1.3 times more Phosphorus and 5.4 times more Potassium than Snacks, rice cakes, brown rice, corn.
• While 7 oz of Snacks, rice cakes, brown rice, corn contain 5.1 times more Manganese and 15.2 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Snacks, rice cakes, brown rice, corn contain similar levels of Zinc per seven ounces.
• 7 ounces of Snacks, rice cakes, brown rice, corn lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 1.7 times more Omega 3, 8.6 times more Fiber and 2.9 times more Protein than Snacks, rice cakes, brown rice, corn.
• While 7 oz of Snacks, rice cakes, brown rice, corn contain 12.8 times more Fat, 20.2 times more Omega 6 and 1.4 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Snacks, rice cakes, brown rice, corn offer comparable quantities of Energy per seven ounces.
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6