Comparing Nutrients in 7 ounces Red Kidney Beans VS Snacks, rice cakes, brown rice, buckwheat, unsalted

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Snacks, rice cakes, brown rice, buckwheat, unsalted	9%	8%	83%

Macro Nutrients

	Red Kidney Beans	Snacks, rice cakes, brown rice, buckwheat, unsalted	Recommended Dietary Allowance
Energy	23% 669kcal	26% 754kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	7.16% 6.95g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	3.97% 1.27g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	12.3% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	122% 159g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	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	79.4% 30g	NA	38g per day for Men 19-50 years
Protein	80% 44.7g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Snacks, rice cakes, brown rice, buckwheat, unsalted	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	9.26% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	20% 0.26mg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.78% 0.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Snacks, rice cakes, brown rice, buckwheat, unsalted	Recommended Dietary Allowance
Calcium	16.5% 165mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	83.8% 0.75mg	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	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	71.3% 300mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	533% 12.3mg	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	108% 754mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	59% 32.5μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	45% 4.96mg	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: Red Kidney Beans VS Snacks, rice cakes, brown rice, buckwheat, unsalted per 7 oz

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

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

• 7 ounces of Red Kidney Beans have 10.9 times more Vitamin B1, 2.1 times more Vitamin B2, 3.1 times more Vitamin B6, 18.8 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• While 7 oz of Snacks, rice cakes, brown rice, buckwheat, unsalted contain 3.8 times more Vitamin B3 and 1.5 times more Vitamin B5 than Raw Red Kidney Beans.
• 7 ounces of Snacks, rice cakes, brown rice, buckwheat, unsalted have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Snacks, rice cakes, brown rice, buckwheat, unsalted have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Red Kidney Beans have 7.5 times more Calcium, 1.8 times more Copper, 5.9 times more Iron and 4.5 times more Potassium than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• While 7 oz of Snacks, rice cakes, brown rice, buckwheat, unsalted contain 5.6 times more Manganese and 5.1 times more Selenium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, rice cakes, brown rice, buckwheat, unsalted contain similar levels of Magnesium, Phosphorus and Zinc per seven ounces.
• 7 ounces of Snacks, rice cakes, brown rice, buckwheat, unsalted lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 5.1 times more Omega 3 and 2.5 times more Protein than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• While 7 oz of Snacks, rice cakes, brown rice, buckwheat, unsalted contain 3.3 times more Fat, 4.2 times more Saturated Fat, 4.6 times more Omega 6 and 1.3 times more Carbohydrate than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, rice cakes, brown rice, buckwheat, unsalted offer comparable quantities of Energy per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6