Comparing Nutrients in 100 grams Snacks, rice cakes, brown rice, rye VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, rye	8%	9%	83%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Snacks, rice cakes, brown rice, rye	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	13.3% 386kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	8.76% 1.5g	0.64% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.5% 80g	17.5% 23g	130g per day for Men 19-50 years
Sugars	NA	0.44% 0.32g	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	10.5% 4g	17% 6.4g	38g per day for Men 19-50 years
Protein	14.5% 8.1g	15.5% 8.67g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, rye	Boiled 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	7.6% 0.091mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	4.46% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	3.6% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.2% 1.1mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	9.23% 0.12mg	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	1.25% 5μg	32.5% 130μg	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	1.33% 1.2mg	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	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7% 8.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cakes, brown rice, rye	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	2.1% 21mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	24% 0.22mg	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	22.5% 1.8mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	34.3% 144mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	129% 2.98mg	18.7% 0.43mg	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	54.3% 380mg	19.7% 138mg	700mg per day for Men 19-50 years
Potassium	9.15% 311mg	12% 405mg	3400mg per day for Men 19-50 years
Selenium	NA	2% 1.1μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	1.8% 67g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Snacks, rice cakes, brown rice, rye vs Boiled Kidney Beans:

• Snacks, rice cakes, brown rice, rye have 1.6 times more Vitamin B2, 12.2 times more Vitamin B3, 5 times more Vitamin B5 and 1.3 times more Vitamin B6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.8 times more Vitamin B1, 26 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, rye.
• Both Snacks, rice cakes, brown rice, rye as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Snacks, rice cakes, brown rice, rye vs Boiled Kidney Beans:

• Snacks, rice cakes, brown rice, rye have 1.8 times more Copper, 3.4 times more Magnesium, 6.9 times more Manganese, 2.8 times more Phosphorus, 110 times more Sodium and 3 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Calcium, 1.3 times more Potassium and 9.8 times more Water than Snacks, rice cakes, brown rice, rye.
• Both Snacks, rice cakes, brown rice, rye and Boiled All Types Kidney Beans have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Snacks, rice cakes, brown rice, rye have 3 times more Energy, 7.6 times more Fat, 7.9 times more Saturated Fat, 13.8 times more Omega 6 and 3.5 times more Carbohydrate than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.8 times more Omega 3 and 1.6 times more Fiber than Snacks, rice cakes, brown rice, rye.
• Both Snacks, rice cakes, brown rice, rye and Boiled All Types Kidney Beans have similar amounts of Protein per 100 g.
• Both Snacks, rice cakes, brown rice, rye as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.