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

Macros Ratio

	Protein	Fat	Carbs
Snacks, brown rice chips	9%	7%	84%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Snacks, brown rice chips	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	26.3% 762kcal	8.4% 244kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	4% 1.27g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	7.07% 0.11g	1.6g per day for Men 19-50 years
Omega 6	11.3% 1.92g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	124% 162g	33.4% 43.4g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	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	% 1.15g	NA	g per day for Men 19-50 years
Fiber	22% 8.33g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	29% 16.3g	33.6% 19g	56g per day for Men 19-50 years

Vitamins

	Snacks, brown rice chips	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	97% 15.5mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.7% 2mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	16% 0.21mg	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	10.4% 41.7μg	36.7% 147μg	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	0% 0mg	2.65% 2.4mg	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	86.5% 13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.7% 13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, brown rice chips	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.2% 22mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	37% 2.96mg	68.7% 5.5mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	322% 7.4mg	22% 0.51mg	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	102% 714mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	17% 575mg	22% 750mg	3400mg per day for Men 19-50 years
Selenium	88.8% 49μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	43% 647mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	54% 5.95mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	3.6% 133g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Snacks, brown rice chips have 2.5 times more Vitamin B2, 14.1 times more Vitamin B3, 4.6 times more Vitamin B5 and 1.4 times more Vitamin B6 than Boiled Royal Red Kidney Beans.
• While 7 oz of Boiled Royal Red Kidney Beans contain 1.6 times more Vitamin B1 and 3.5 times more Vitamin B9 than Snacks, brown rice chips.
• Both Snacks, brown rice chips as well as Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Snacks, brown rice chips have 1.7 times more Copper, 3.1 times more Magnesium, 14.6 times more Manganese, 2.5 times more Phosphorus, 20.5 times more Selenium, 65.2 times more Sodium and 3.3 times more Zinc than Boiled Royal Red Kidney Beans.
• While 7 oz of Boiled Royal Red Kidney Beans contain 4 times more Calcium, 1.9 times more Iron and 1.3 times more Potassium than Snacks, brown rice chips.
• 7 ounces of Snacks, brown rice chips lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, brown rice chips have 3.1 times more Energy, 16.5 times more Fat, 26.8 times more Saturated Fat, 26.9 times more Omega 6 and 3.7 times more Carbohydrate than Boiled Royal Red Kidney Beans.
• While 7 oz of Boiled Royal Red Kidney Beans contain 5.7 times more Omega 3 and 2.2 times more Fiber than Snacks, brown rice chips.
• Both Snacks, brown rice chips and Boiled Royal Red Kidney Beans offer comparable quantities of Protein per seven ounces.
• 7 ounces of Snacks, brown rice chips provide inadequate amounts of Omega 3
• 7 ounces of Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6