Comparing Nutrients in 14 ounces California Red Kidney Beans VS Crackers, whole-wheat, low salt

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Crackers, whole-wheat, low salt	8%	33%	59%

Macro Nutrients

	California Red Kidney Beans	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Energy	45% 1310kcal	60.6% 1758kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	70.4% 68.3g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	42% 13.5g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	93% 1.5g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	145% 24.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	209% 272g	130g per day for Men 19-50 years
Sugars	NA	2.03% 1.47g	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	110% 41.7g	38g per day for Men 19-50 years
Protein	173% 97g	62.4% 35g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Crackers, whole-wheat, low salt	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	66.5% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	112% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	64.5% 3.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	56% 0.73mg	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	27.8% 111μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	22.8% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Calcium	77.4% 774mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	196% 1.76mg	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	153% 12.2mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	94% 393mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	388% 8.9mg	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	167% 1171mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	34.7% 1179mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	106% 58.3μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	49.2% 738mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	77.6% 8.53mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.29% 10.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Crackers, whole-wheat, low salt:

• Raw California Red Kidney Beans have 2.6 times more Vitamin B1, 2.2 times more Vitamin B2, 2.2 times more Vitamin B6, 14.1 times more Vitamin B9 and more Vitamin C than Crackers, whole-wheat, low salt.
• While Crackers, whole-wheat, low salt contain 2.2 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Crackers, whole-wheat, low salt have similar amounts of Vitamin B5 per 14 oz.
• Both Raw California Red Kidney Beans as well as Crackers, whole-wheat, low salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Crackers, whole-wheat, low salt:

• Raw California Red Kidney Beans have 3.9 times more Calcium, 2.5 times more Copper, 3 times more Iron, 1.6 times more Magnesium, 1.4 times more Phosphorus and 5 times more Potassium than Crackers, whole-wheat, low salt.
• While Crackers, whole-wheat, low salt contain 2.2 times more Manganese, 4.6 times more Selenium and 16.9 times more Sodium than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Crackers, whole-wheat, low salt have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw California Red Kidney Beans have 2.4 times more Fiber and 2.8 times more Protein than Crackers, whole-wheat, low salt.
• While Crackers, whole-wheat, low salt contain 1.3 times more Energy, 68.8 times more Fat, 94.3 times more Saturated Fat, 4.5 times more Omega 3 and 115.1 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Crackers, whole-wheat, low salt have similar amounts of Carbohydrate per 14 oz.
• Both Raw California Red Kidney Beans as well as Crackers, whole-wheat, low salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.