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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Crackers, cream, La Moderna Rikis Cream Crackers	6%	38%	56%

Macro Nutrients

	Boiled Red Kidney Beans	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Energy	17.4% 504kcal	63.5% 1842kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	79.8% 77.4g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	32.7% 10.5g	32g per day for Men 19-50 years
Omega 3	41.7% 0.67g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	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	69.6% 90g	198% 258g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	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	77.3% 29.4g	25% 9.53g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	51% 28.5g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	53% 0.64mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	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	129% 516μg	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	0.79% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Calcium	11% 111mg	291% 2913mg	1000mg per day for Men 19-50 years
Copper	107% 0.96mg	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	146% 11.7mg	329% 26.4mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	82.3% 1.9mg	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	80.5% 564mg	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	47% 1599mg	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	0.53% 7.94mg	199% 2985mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.25mg	148% 16.3mg	11mg per day for Men 19-50 years
Water	7.2% 266g	0.48% 17.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Crackers, cream, La Moderna Rikis Cream Crackers per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Red Kidney Beans versus 14 oz of Crackers, cream, La Moderna Rikis Cream Crackers to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 oz of Crackers, cream, La Moderna Rikis Cream Crackers contain more Vitamin B12 than Boiled Red Kidney Beans.
• 14 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin B12

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

• 14 ounces of Boiled Red Kidney Beans have 2.1 times more Copper, 1.6 times more Magnesium, 1.4 times more Phosphorus and 3.4 times more Potassium than Crackers, cream, La Moderna Rikis Cream Crackers.
• While 14 oz of Crackers, cream, La Moderna Rikis Cream Crackers contain 26.2 times more Calcium, 2.3 times more Iron, 1.8 times more Manganese, 376 times more Sodium and 3.8 times more Zinc than Boiled Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Red Kidney Beans have 8.4 times more Omega 3, 3.1 times more Fiber and 1.2 times more Protein than Crackers, cream, La Moderna Rikis Cream Crackers.
• While 14 oz of Crackers, cream, La Moderna Rikis Cream Crackers contain 3.7 times more Energy, 39 times more Fat, 36.6 times more Saturated Fat, 5.7 times more Omega 6, 2.8 times more Carbohydrate and 32.5 times more Sugars than Boiled Red Kidney Beans.
• 14 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6
• 14 ounces of Crackers, cream, La Moderna Rikis Cream Crackers provide inadequate amounts of Omega 3