Comparing Nutrients in 14 ounces Boiled California Red Kidney Beans VS Crackers, cream, La Moderna Rikis Cream Crackers

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Crackers, cream, La Moderna Rikis Cream Crackers	6%	38%	56%

Macro Nutrients

	Boiled California Red Kidney Beans	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Energy	17% 492kcal	63.5% 1842kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	79.8% 77.4g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	32.7% 10.5g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	14.3% 2.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	198% 258g	130g per day for Men 19-50 years
Sugars	NA	57% 41.3g	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	6.02% 4.37g	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	% 3.77g	g per day for Men 19-50 years
Sucrose	NA	% 31.6g	g per day for Men 19-50 years
Fiber	97% 37g	25% 9.53g	38g per day for Men 19-50 years
Protein	64.7% 36.2g	51% 28.5g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	NA	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	73.4% 294μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	132% 3.18μg	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	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

	Boiled California Red Kidney Beans	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Calcium	26% 262mg	291% 2913mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	50% 0.45mg	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	148% 12mg	329% 26.4mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	146% 3.35mg	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	77.7% 544mg	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	49% 1663mg	13.7% 464mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	NA	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	199% 2985mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	148% 16.3mg	11mg per day for Men 19-50 years
Water	7.18% 266g	0.48% 17.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled California Red Kidney Beans vs Crackers, cream, La Moderna Rikis Cream Crackers:

• Crackers, cream, La Moderna Rikis Cream Crackers contain more Vitamin B12 than Boiled California Red Kidney Beans.

Comparing minerals per 14 ounces for Boiled California Red Kidney Beans vs Crackers, cream, La Moderna Rikis Cream Crackers:

• Boiled California Red Kidney Beans have 2.6 times more Copper, 1.7 times more Magnesium, 1.4 times more Phosphorus, 3.6 times more Potassium and 14.9 times more Water than Crackers, cream, La Moderna Rikis Cream Crackers.
• While Crackers, cream, La Moderna Rikis Cream Crackers contain 11.1 times more Calcium, 2.2 times more Iron, 2.7 times more Manganese, 188 times more Sodium and 4.8 times more Zinc than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• Boiled California Red Kidney Beans have 1.6 times more Omega 3, 3.9 times more Fiber and 1.3 times more Protein than Crackers, cream, La Moderna Rikis Cream Crackers.
• While Crackers, cream, La Moderna Rikis Cream Crackers contain 3.7 times more Energy, 216.7 times more Fat, 188.1 times more Saturated Fat, 30.6 times more Omega 6 and 2.9 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Crackers, cream, La Moderna Rikis Cream Crackers have insufficient amounts of Glucose and Sucrose in 14 oz.