Comparing Nutrients in 7 ounces Red Kidney Beans VS Snacks, oriental mix, rice-based

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Snacks, oriental mix, rice-based	14%	46%	40%

Macro Nutrients

	Red Kidney Beans	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Energy	23% 669kcal	34.6% 1004kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	52.3% 50.8g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	23.5% 7.5g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	39.3% 0.63g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	120% 20.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	78.8% 102g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	8.2% 5.95g	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	79.4% 30g	69% 26g	38g per day for Men 19-50 years
Protein	80% 44.7g	61.3% 34.4g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	38.2% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	11% 0.14mg	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	19% 75.4μg	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	0.66% 0.6mg	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	2.78% 0.42mg	74% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Calcium	16.5% 165mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	29.5% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	166% 13.3mg	60.5% 4.84mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	55.8% 234mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	110% 2.53mg	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	115% 806mg	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	29.2% 16μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	54.6% 820mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.14% 5.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Snacks, oriental mix, rice-based per 7 oz

Compare the macro and micronutrient content in 7 oz of Red Kidney Beans versus 7 oz of Snacks, oriental mix, rice-based to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Red Kidney Beans vs Snacks, oriental mix, rice-based:

• 7 ounces of Red Kidney Beans have 2 times more Vitamin B1, 1.5 times more Vitamin B2, 1.6 times more Vitamin B5, 5.5 times more Vitamin B6, 10.4 times more Vitamin B9, 15 times more Vitamin C and 2.3 times more Vitamin K than Snacks, oriental mix, rice-based.
• While 7 oz of Snacks, oriental mix, rice-based contain 1.5 times more Vitamin B3 and 26.7 times more Vitamin E than Raw Red Kidney Beans.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• 7 ounces of Snacks, oriental mix, rice-based have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Snacks, oriental mix, rice-based have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Red Kidney Beans vs Snacks, oriental mix, rice-based:

• 7 ounces of Red Kidney Beans have 1.5 times more Calcium, 5.2 times more Copper, 2.7 times more Iron, 1.5 times more Phosphorus and 4.1 times more Potassium than Snacks, oriental mix, rice-based.
• While 7 oz of Snacks, oriental mix, rice-based contain 2.5 times more Selenium and 34.4 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, oriental mix, rice-based contain similar levels of Magnesium, Manganese and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 1.3 times more Protein than Snacks, oriental mix, rice-based.
• While 7 oz of Snacks, oriental mix, rice-based contain 1.5 times more Energy, 24.1 times more Fat, 24.6 times more Saturated Fat, 45.1 times more Omega 6 and 1.4 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, oriental mix, rice-based offer comparable quantities of Omega 3, Carbohydrate and Fiber per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6