Comparing Nutrients in 14 ounces Boiled California Red Kidney Beans VS Crackers, saltines (includes oyster, soda, soup)

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%

Macro Nutrients

	Boiled California Red Kidney Beans	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	17% 492kcal	57.2% 1659kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	35.4% 34.3g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	20.5% 6.56g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	137% 2.2g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	100% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	226% 294g	130g per day for Men 19-50 years
Sugars	NA	7.06% 5.1g	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	1.04% 0.75g	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	% 0.48g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	97% 37g	29.2% 11g	38g per day for Men 19-50 years
Protein	64.7% 36.2g	67% 37.5g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	232% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	149% 1.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	160% 25.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	42.5% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	26.3% 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	73.4% 294μg	133% 532μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	15% 0.36μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	0% 0mg	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	NA	30.4% 4.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	84% 101μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	26% 262mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	61.3% 0.55mg	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	276% 22mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	118% 2.72mg	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	58% 405mg	700mg per day for Men 19-50 years
Potassium	49% 1663mg	17.7% 603mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	249% 3735mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	7.18% 266g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled California Red Kidney Beans vs Crackers, saltines (includes oyster, soda, soup):

• Boiled California Red Kidney Beans have 1.2 times more Vitamin B6 and more Vitamin C than Crackers, saltines (includes oyster, soda, soup).
• While Crackers, saltines (includes oyster, soda, soup) contain 5.4 times more Vitamin B1, 7.9 times more Vitamin B2, 11.9 times more Vitamin B3, 2.4 times more Vitamin B5, 1.8 times more Vitamin B9 and more Vitamin B12 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled California Red Kidney Beans vs Crackers, saltines (includes oyster, soda, soup):

• Boiled California Red Kidney Beans have 3.5 times more Calcium, 2.1 times more Copper, 2.1 times more Magnesium, 1.3 times more Phosphorus, 2.8 times more Potassium, 1.2 times more Zinc and 13.3 times more Water than Crackers, saltines (includes oyster, soda, soup).
• While Crackers, saltines (includes oyster, soda, soup) contain 1.9 times more Iron, 2.2 times more Manganese, 8.6 times more Selenium and 235.3 times more Sodium than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• Boiled California Red Kidney Beans have 3.3 times more Fiber than Crackers, saltines (includes oyster, soda, soup).
• While Crackers, saltines (includes oyster, soda, soup) contain 3.4 times more Energy, 96 times more Fat, 118.1 times more Saturated Fat, 17.3 times more Omega 3, 213.6 times more Omega 6 and 3.3 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Crackers, saltines (includes oyster, soda, soup) have similar amounts of Protein per 14 oz.
• Both Boiled California Red Kidney Beans as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.