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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Snacks, oriental mix, rice-based	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	51.4% 0.62mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.2% 6.1mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	60.6% 0.79mg	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	19% 75.4μg	195% 782μg	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	0.66% 0.6mg	9.92% 8.93mg	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	74% 11mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

• 7 ounces of Snacks, oriental mix, rice-based have 1.5 times more Vitamin B3 and 26.7 times more Vitamin E than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 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.
• 7 ounces of Snacks, oriental mix, rice-based have insufficient amounts of Vitamin C
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Snacks, oriental mix, rice-based as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

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

Comparison of macro-nutrients per 7 ounces:

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