Comparing Nutrients in 14 ounces Boiled Red Kidney Beans VS Crackers, flavored, fish-shaped

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Crackers, flavored, fish-shaped	9%	34%	57%

Macro Nutrients

	Boiled Red Kidney Beans	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	17.4% 504kcal	63.4% 1838kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	72.5% 70.3g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	25.5% 8.17g	32g per day for Men 19-50 years
Omega 3	41.7% 0.67g	104% 1.67g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	81.2% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	200% 261g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	6.46% 4.7g	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	0.49% 0.36g	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	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	77.3% 29.4g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	72% 40.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Crackers, flavored, fish-shaped	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	269% 3.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	157% 2.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	159% 25.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	52.5% 2.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	26% 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	129% 516μg	152% 607μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	97% 14.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	92% 110μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	11% 111mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	107% 0.96mg	59% 0.53mg	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	227% 18mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	82.3% 1.9mg	97% 2.24mg	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	95% 663mg	700mg per day for Men 19-50 years
Potassium	47% 1599mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	257% 3850mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.25mg	39.3% 4.33mg	11mg per day for Men 19-50 years
Water	7.2% 266g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Crackers, flavored, fish-shaped per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Red Kidney Beans versus 14 oz of Crackers, flavored, fish-shaped 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, flavored, fish-shaped:

• 14 ounces of Boiled Red Kidney Beans have 1.4 times more Vitamin B6 than Crackers, flavored, fish-shaped.
• While 14 oz of Crackers, flavored, fish-shaped contain 5.1 times more Vitamin B1, 8.9 times more Vitamin B2, 11.1 times more Vitamin B3, 3 times more Vitamin B5, 122.7 times more Vitamin E and 3.3 times more Vitamin K than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Crackers, flavored, fish-shaped provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin E

Comparing minerals per 14 ounces for Boiled Red Kidney Beans vs Crackers, flavored, fish-shaped:

• 14 ounces of Boiled Red Kidney Beans have 1.8 times more Copper, 1.8 times more Magnesium and 1.8 times more Potassium than Crackers, flavored, fish-shaped.
• While 14 oz of Crackers, flavored, fish-shaped contain 3 times more Calcium, 1.6 times more Iron, 3.3 times more Selenium and 485 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Crackers, flavored, fish-shaped contain similar levels of Manganese, Phosphorus and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Red Kidney Beans have 2.4 times more Fiber than Crackers, flavored, fish-shaped.
• While 14 oz of Crackers, flavored, fish-shaped contain 3.6 times more Energy, 35.4 times more Fat, 28.6 times more Saturated Fat, 2.5 times more Omega 3, 32.5 times more Omega 6 and 2.9 times more Carbohydrate than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Crackers, flavored, fish-shaped offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6