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

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, sesame seed	8%	9%	83%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Snacks, rice cakes, brown rice, sesame seed	California Red Kidney Beans	Recommended Dietary Allowance
Energy	27% 778kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	7.77% 7.54g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	3.35% 1.07g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	124% 162g	91% 119g	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	28.2% 10.7g	130% 49.4g	38g per day for Men 19-50 years
Protein	27% 15g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, sesame seed	California 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	7.94% 0.095mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.4% 14.3mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58% 2.9mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.7% 0.31mg	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	8.93% 35.7μg	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	6.6% 5.95mg	9.92% 8.93mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	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

	Snacks, rice cakes, brown rice, sesame seed	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.4% 24mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	86% 0.77mg	243% 2.2mg	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	39% 3.14mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	371% 8.53mg	86.3% 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	106% 744mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	17% 575mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	87% 48μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	30% 450mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	54% 5.95mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	0.63% 23.3g	3700g per day for Men 19-50 years

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

• Snacks, rice cakes, brown rice, sesame seed have 3.5 times more Vitamin B3 and 1.9 times more Vitamin B5 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 11 times more Vitamin B1, 2.6 times more Vitamin B2, 2.6 times more Vitamin B6, 21.9 times more Vitamin B9 and 1.5 times more Vitamin C than Snacks, rice cakes, brown rice, sesame seed.
• Both Snacks, rice cakes, brown rice, sesame seed as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

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

• Snacks, rice cakes, brown rice, sesame seed have 4.3 times more Manganese, 7.5 times more Selenium and 20.6 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 16.3 times more Calcium, 2.8 times more Copper, 5.9 times more Iron and 5.1 times more Potassium than Snacks, rice cakes, brown rice, sesame seed.
• Both Snacks, rice cakes, brown rice, sesame seed and Raw California Red Kidney Beans have similar amounts of Magnesium, Phosphorus and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, rice cakes, brown rice, sesame seed have 15.2 times more Fat, 15 times more Saturated Fat, 20.6 times more Omega 6 and 1.4 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.1 times more Omega 3, 4.6 times more Fiber and 3.2 times more Protein than Snacks, rice cakes, brown rice, sesame seed.
• Both Snacks, rice cakes, brown rice, sesame seed and Raw California Red Kidney Beans have similar amounts of Energy per 7 oz.
• Both Snacks, rice cakes, brown rice, sesame seed as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.