Comparing Nutrients in 14 ounces Boiled Red Kidney Beans VS Crackers, standard snack-type, regular

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Crackers, standard snack-type, regular	5%	47%	48%

Macro Nutrients

	Boiled Red Kidney Beans	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Energy	17.4% 504kcal	69.8% 2024kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	108% 105g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	69% 22g	32g per day for Men 19-50 years
Omega 3	41.7% 0.67g	383% 6.14g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	270% 46g	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	187% 243g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	44.8% 32.5g	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	1.6% 1.15g	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	% 1.87g	g per day for Men 19-50 years
Sucrose	NA	% 27.6g	g per day for Men 19-50 years
Fiber	77.3% 29.4g	24% 9.13g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Crackers, standard snack-type, regular	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	138% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	139% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	108% 17.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	19.2% 0.25mg	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	91% 365μg	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	80% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	229% 275μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Calcium	11% 111mg	47.6% 476mg	1000mg per day for Men 19-50 years
Copper	107% 0.96mg	46% 0.41mg	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	200% 16mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	82.3% 1.9mg	84.7% 1.95mg	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	141% 984mg	700mg per day for Men 19-50 years
Potassium	47% 1599mg	13.8% 468mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	48.3% 26.6μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	192% 2881mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.25mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	7.2% 266g	0.34% 12.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Crackers, standard snack-type, regular per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Red Kidney Beans versus 14 oz of Crackers, standard snack-type, regular 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, standard snack-type, regular:

• 14 ounces of Boiled Red Kidney Beans have 1.9 times more Vitamin B6 and 1.4 times more Vitamin B9 than Crackers, standard snack-type, regular.
• While 14 oz of Crackers, standard snack-type, regular contain 2.6 times more Vitamin B1, 7.9 times more Vitamin B2, 7.5 times more Vitamin B3, 1.9 times more Vitamin B5, 101 times more Vitamin E and 8.3 times more Vitamin K than Boiled Red Kidney Beans.
• 14 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• Both Boiled Red Kidney Beans as well as Crackers, standard snack-type, regular have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Red Kidney Beans vs Crackers, standard snack-type, regular:

• 14 ounces of Boiled Red Kidney Beans have 2.3 times more Copper, 2.5 times more Magnesium, 3.4 times more Potassium and 2.2 times more Zinc than Crackers, standard snack-type, regular.
• While 14 oz of Crackers, standard snack-type, regular contain 4.3 times more Calcium, 1.4 times more Iron, 1.7 times more Phosphorus, 5.6 times more Selenium and 363 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Crackers, standard snack-type, regular contain similar levels of Manganese per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Red Kidney Beans have 3.2 times more Fiber and 1.3 times more Protein than Crackers, standard snack-type, regular.
• While 14 oz of Crackers, standard snack-type, regular contain 4 times more Energy, 52.9 times more Fat, 77.3 times more Saturated Fat, 9.2 times more Omega 3, 108.1 times more Omega 6, 2.7 times more Carbohydrate and 25.6 times more Sugars than Boiled Red Kidney Beans.
• 14 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6