Comparing Nutrients in 14 ounces Boiled Red Kidney Beans VS Crackers, saltines, fat-free, low-sodium

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Crackers, saltines, fat-free, low-sodium	11%	4%	85%

Macro Nutrients

	Boiled Red Kidney Beans	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Energy	17.4% 504kcal	53.8% 1560kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	6.55% 6.35g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	3.03% 0.97g	32g per day for Men 19-50 years
Omega 3	41.7% 0.67g	9.43% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	15% 2.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	251% 327g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	2.1% 1.5g	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	77.3% 29.4g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	74.4% 41.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	171% 2.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	180% 2.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	142% 22.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	31% 1.55mg	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	123% 492μg	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	5.3% 4.76mg	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	0.79% 0.12mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Calcium	11% 111mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	107% 0.96mg	64% 0.58mg	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	383% 30.6mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	82.3% 1.9mg	110% 2.53mg	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	64% 448mg	700mg per day for Men 19-50 years
Potassium	47% 1599mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	154% 85μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	225% 3370mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.25mg	34% 3.73mg	11mg per day for Men 19-50 years
Water	7.2% 266g	0.36% 13.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Crackers, saltines, fat-free, low-sodium per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Red Kidney Beans versus 14 oz of Crackers, saltines, fat-free, low-sodium 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, saltines, fat-free, low-sodium:

• 14 ounces of Boiled Red Kidney Beans have 1.4 times more Vitamin B6 and 1.7 times more Vitamin K than Crackers, saltines, fat-free, low-sodium.
• While 14 oz of Crackers, saltines, fat-free, low-sodium contain 3.2 times more Vitamin B1, 10.2 times more Vitamin B2, 9.9 times more Vitamin B3 and 1.8 times more Vitamin B5 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Crackers, saltines, fat-free, low-sodium provide similar amounts of Vitamin B9 per 14 ounces.
• Both Boiled Red Kidney Beans as well as Crackers, saltines, fat-free, low-sodium have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Boiled Red Kidney Beans vs Crackers, saltines, fat-free, low-sodium:

• 14 ounces of Boiled Red Kidney Beans have 1.3 times more Calcium, 1.7 times more Copper, 1.7 times more Magnesium, 1.3 times more Phosphorus and 3.5 times more Potassium than Crackers, saltines, fat-free, low-sodium.
• While 14 oz of Crackers, saltines, fat-free, low-sodium contain 2.6 times more Iron, 1.3 times more Manganese, 17.8 times more Selenium and 424.5 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Crackers, saltines, fat-free, low-sodium contain similar levels of Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Red Kidney Beans have 4.4 times more Omega 3 and 2.7 times more Fiber than Crackers, saltines, fat-free, low-sodium.
• While 14 oz of Crackers, saltines, fat-free, low-sodium contain 3.1 times more Energy, 6 times more Omega 6 and 3.6 times more Carbohydrate than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Crackers, saltines, fat-free, low-sodium offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6