Comparing Nutrients in 14 ounces Canned Kidney Beans VS Crackers, flavored, fish-shaped

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Crackers, flavored, fish-shaped	9%	34%	57%

Macro Nutrients

	Canned Kidney Beans	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	11.5% 333kcal	63.4% 1838kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	72.5% 70.3g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	25.5% 8.17g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	104% 1.67g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	81.2% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	44.3% 57.5g	200% 261g	130g per day for Men 19-50 years
Sugars	10% 7.34g	6.46% 4.7g	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	0% 0g	0.49% 0.36g	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	% 0g	% 1.2g	g per day for Men 19-50 years
Sucrose	% 7.34g	% 0g	g per day for Men 19-50 years
Fiber	45% 17g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	37% 20.7g	72% 40.3g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	269% 3.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	157% 2.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	159% 25.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	52.5% 2.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	26% 0.34mg	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	35.7% 143μg	152% 607μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	97% 14.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	92% 110μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	13.5% 135mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	59% 0.53mg	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	58% 4.64mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	97% 2.24mg	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	51% 357mg	95% 663mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	78.3% 1175mg	257% 3850mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	39.3% 4.33mg	11mg per day for Men 19-50 years
Water	8.37% 310g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Crackers, flavored, fish-shaped per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Kidney Beans versus 14 oz of Crackers, flavored, fish-shaped to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Kidney Beans vs Crackers, flavored, fish-shaped:

• 14 oz of Crackers, flavored, fish-shaped contain 7 times more Vitamin B1, 10.1 times more Vitamin B2, 15.6 times more Vitamin B3, 4.8 times more Vitamin B5, 4.3 times more Vitamin B9, 184 times more Vitamin E and 6.8 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Crackers, flavored, fish-shaped provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Canned Kidney Beans have insufficient amounts of Vitamin E

Comparing minerals per 14 ounces for Canned Kidney Beans vs Crackers, flavored, fish-shaped:

• 14 ounces of Canned Kidney Beans have 22.8 times more Water than Crackers, flavored, fish-shaped.
• While 14 oz of Crackers, flavored, fish-shaped contain 2.4 times more Calcium, 3.9 times more Iron, 3.4 times more Manganese, 1.9 times more Phosphorus, 4.4 times more Selenium, 3.3 times more Sodium and 2.4 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Crackers, flavored, fish-shaped contain similar levels of Copper, Magnesium and Potassium per 14 ounces.
• 14 ounces of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Kidney Beans have 1.6 times more Sugars and 1.4 times more Fiber than Crackers, flavored, fish-shaped.
• While 14 oz of Crackers, flavored, fish-shaped contain 5.5 times more Energy, 29.5 times more Fat, 14.6 times more Saturated Fat, 5.1 times more Omega 3, 32.8 times more Omega 6, 4.5 times more Carbohydrate and 1.9 times more Protein than Canned All Types Kidney Beans.
• 14 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6