Comparing Nutrients in 14 ounces Canned Red Kidney Beans with Liquids VS Crackers, whole-wheat

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Crackers, whole-wheat	9%	28%	63%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Crackers, whole-wheat	Recommended Dietary Allowance
Energy	11% 321kcal	58.4% 1695kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	58% 56g	97g per day for Men 19-50 years
Saturated Fat	1.55% 0.5g	25.6% 8.2g	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	209% 3.35g	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	142% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.3% 59g	212% 276g	130g per day for Men 19-50 years
Sugars	10% 7.34g	6.5% 4.72g	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% 0g	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	% 1.27g	g per day for Men 19-50 years
Sucrose	% 7.34g	% 3.4g	g per day for Men 19-50 years
Fiber	45% 17g	108% 41g	38g per day for Men 19-50 years
Protein	37% 20.7g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Crackers, whole-wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	115% 18.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	56.5% 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	23% 91μg	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	3.53% 3.18mg	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	0.53% 0.079mg	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	90% 108μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Crackers, whole-wheat	Recommended Dietary Allowance
Calcium	11.5% 115mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	65% 0.58mg	185% 1.67mg	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	62% 4.96mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	104% 437mg	420mg per day for Men 19-50 years
Manganese	50.2% 1.15mg	371% 8.54mg	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	60% 421mg	188% 1314mg	700mg per day for Men 19-50 years
Potassium	30.4% 1032mg	40.3% 1369mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	73% 40μg	55μg per day for Men 19-50 years
Sodium	67.7% 1016mg	212% 3175mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	95% 10.4mg	11mg per day for Men 19-50 years
Water	8.36% 309g	0.32% 11.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Crackers, whole-wheat per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Red Kidney Beans with Liquids versus 14 oz of Crackers, whole-wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Red Kidney Beans with Liquids vs Crackers, whole-wheat:

• 14 ounces of Canned Red Kidney Beans with Liquids have 3.2 times more Vitamin B2 than Crackers, whole-wheat.
• While 14 oz of Crackers, whole-wheat contain 1.7 times more Vitamin B1, 9.4 times more Vitamin B3, 6.4 times more Vitamin B5, 2.3 times more Vitamin B6, 70.5 times more Vitamin E and 6.6 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Crackers, whole-wheat provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• 14 ounces of Crackers, whole-wheat have insufficient amounts of Vitamin B2
• Both Canned Red Kidney Beans Solids and Liquids as well as Crackers, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Red Kidney Beans with Liquids vs Crackers, whole-wheat:

• 14 ounces of Canned Red Kidney Beans with Liquids have 26.5 times more Water than Crackers, whole-wheat.
• While 14 oz of Crackers, whole-wheat contain 2.9 times more Copper, 2.7 times more Iron, 3.7 times more Magnesium, 7.4 times more Manganese, 3.1 times more Phosphorus, 1.3 times more Potassium, 9.2 times more Selenium, 3.1 times more Sodium and 4.2 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Crackers, whole-wheat contain similar levels of Calcium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Red Kidney Beans with Liquids have 1.6 times more Sugars than Crackers, whole-wheat.
• While 14 oz of Crackers, whole-wheat contain 5.3 times more Energy, 39.3 times more Fat, 16.5 times more Saturated Fat, 16.5 times more Omega 3, 73.4 times more Omega 6, 4.7 times more Carbohydrate, 2.4 times more Fiber and 2 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• 14 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6