Comparing Nutrients in 100 grams Snacks, oriental mix, rice-based VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, oriental mix, rice-based	14%	46%	40%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Snacks, oriental mix, rice-based	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.4% 506kcal	2.9% 84kcal	2900kcal per day for Men 19-50 years
Fat	26.4% 25.6g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	5.13% 0.082g	1.6g per day for Men 19-50 years
Omega 6	60.5% 10.3g	0.62% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.7% 51.6g	11% 14.5g	130g per day for Men 19-50 years
Sugars	4.14% 3g	2.55% 1.85g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.85g	g per day for Men 19-50 years
Fiber	34.7% 13g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	31% 17.3g	9.32% 5.2g	56g per day for Men 19-50 years

Vitamins

	Snacks, oriental mix, rice-based	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	9.67% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	3.92% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.3% 3.1mg	2.57% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.5% 0.48mg	2.76% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.54% 0.072mg	5.7% 0.074mg	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	9.5% 38μg	9% 36μg	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	0.33% 0.3mg	1.33% 1.2mg	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	37.3% 5.6mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, oriental mix, rice-based	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	5.4% 54mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	15% 0.14mg	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	30.5% 2.44mg	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	55.3% 1.27mg	7.3% 0.17mg	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	37.4% 262mg	13% 90mg	700mg per day for Men 19-50 years
Potassium	9.65% 328mg	6.97% 237mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.1μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	27.5% 413mg	19.7% 296mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	4.2% 0.46mg	11mg per day for Men 19-50 years
Water	0.069% 2.55g	2.1% 78g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Snacks, oriental mix, rice-based vs Canned Kidney Beans:

• Snacks, oriental mix, rice-based have 2.7 times more Vitamin B1, 2.8 times more Vitamin B2, 7.5 times more Vitamin B3, 3.4 times more Vitamin B5 and 280 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 4 times more Vitamin C and 1.7 times more Vitamin K than Snacks, oriental mix, rice-based.
• Both Snacks, oriental mix, rice-based and Canned All Types Kidney Beans have similar amounts of Vitamin B6 and Vitamin B9 per 100 g.
• Both Snacks, oriental mix, rice-based as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Snacks, oriental mix, rice-based vs Canned Kidney Beans:

• Snacks, oriental mix, rice-based have 1.6 times more Calcium, 2.1 times more Iron, 4.4 times more Magnesium, 7.6 times more Manganese, 2.9 times more Phosphorus, 1.4 times more Potassium, 9 times more Selenium, 1.4 times more Sodium and 5.8 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 30.6 times more Water than Snacks, oriental mix, rice-based.
• Both Snacks, oriental mix, rice-based and Canned All Types Kidney Beans have similar amounts of Copper per 100 g.

Comparison of macro-nutrients per 100 grams:

• Snacks, oriental mix, rice-based have 6 times more Energy, 42.6 times more Fat, 26.8 times more Saturated Fat, 3.9 times more Omega 3, 97 times more Omega 6, 3.6 times more Carbohydrate, 1.6 times more Sugars, 3.1 times more Fiber and 3.3 times more Protein than Canned All Types Kidney Beans.
• Both Snacks, oriental mix, rice-based as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.