Comparing Nutrients in 14 ounces California Red Kidney Beans VS Crackers, melba toast, wheat

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Crackers, melba toast, wheat	14%	5%	81%

Macro Nutrients

	California Red Kidney Beans	Crackers, melba toast, wheat	Recommended Dietary Allowance
Energy	45% 1310kcal	51% 1484kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	9.4% 9.13g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	4.18% 1.34g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	20% 3.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	233% 303g	130g per day for Men 19-50 years
Sugars	NA	NA	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	260% 99g	77.3% 29.4g	38g per day for Men 19-50 years
Protein	173% 97g	91% 51g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Crackers, melba toast, wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	140% 1.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	91% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	41% 2.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	31.4% 0.41mg	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	391% 1564μg	131% 524μg	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	20% 18mg	0% 0mg	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

	California Red Kidney Beans	Crackers, melba toast, wheat	Recommended Dietary Allowance
Calcium	77.4% 774mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	117% 1.05mg	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	464% 37mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	53% 222mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	184% 4.22mg	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	230% 1607mg	94% 655mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	17.3% 587mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	397% 218μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	221% 3322mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	54% 5.95mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.59% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Crackers, melba toast, wheat per 14 oz

Compare the macro and micronutrient content in 14 oz of California Red Kidney Beans versus 14 oz of Crackers, melba toast, wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Crackers, melba toast, wheat:

• 14 ounces of California Red Kidney Beans have 1.3 times more Vitamin B1, 1.5 times more Vitamin B5, 3.9 times more Vitamin B6, 3 times more Vitamin B9 and more Vitamin C than Crackers, melba toast, wheat.
• While 14 oz of Crackers, melba toast, wheat contain 1.4 times more Vitamin B2 and 2.5 times more Vitamin B3 than Raw California Red Kidney Beans.
• 14 ounces of Crackers, melba toast, wheat have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Crackers, melba toast, wheat have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Crackers, melba toast, wheat:

• 14 ounces of California Red Kidney Beans have 4.5 times more Calcium, 4.2 times more Copper, 2.1 times more Iron, 2.9 times more Magnesium, 2.5 times more Phosphorus, 10.1 times more Potassium and 1.7 times more Zinc than Crackers, melba toast, wheat.
• While 14 oz of Crackers, melba toast, wheat contain 17.2 times more Selenium and 76.1 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Crackers, melba toast, wheat contain similar levels of Manganese per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 1.7 times more Omega 3, 3.4 times more Fiber and 1.9 times more Protein than Crackers, melba toast, wheat.
• While 14 oz of Crackers, melba toast, wheat contain 9.2 times more Fat, 15.9 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Crackers, melba toast, wheat offer comparable quantities of Energy per 14 ounces.
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6