Comparing Nutrients in 14 ounces Boiled Red Kidney Beans VS Crackers, whole-wheat, low salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Crackers, whole-wheat, low salt	8%	33%	59%

Macro Nutrients

	Boiled Red Kidney Beans	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Energy	17.4% 504kcal	60.6% 1758kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	70.4% 68.3g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	42% 13.5g	32g per day for Men 19-50 years
Omega 3	41.7% 0.67g	93% 1.5g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	145% 24.7g	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	209% 272g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	2.03% 1.47g	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	110% 41.7g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	62.4% 35g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Crackers, whole-wheat, low salt	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	66.5% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	112% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	64.5% 3.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	56% 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	129% 516μg	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	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	22.8% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Calcium	11% 111mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	107% 0.96mg	196% 1.76mg	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	153% 12.2mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	94% 393mg	420mg per day for Men 19-50 years
Manganese	82.3% 1.9mg	388% 8.9mg	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	167% 1171mg	700mg per day for Men 19-50 years
Potassium	47% 1599mg	34.7% 1179mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	106% 58.3μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	49.2% 738mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.25mg	77.6% 8.53mg	11mg per day for Men 19-50 years
Water	7.2% 266g	0.29% 10.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Crackers, whole-wheat, low salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Red Kidney Beans versus 14 oz of Crackers, whole-wheat, low salt 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, whole-wheat, low salt:

• 14 ounces of Boiled Red Kidney Beans have 4.6 times more Vitamin B9 than Crackers, whole-wheat, low salt.
• While 14 oz of Crackers, whole-wheat, low salt contain 1.3 times more Vitamin B1, 1.7 times more Vitamin B2, 7.8 times more Vitamin B3, 3.7 times more Vitamin B5, 1.5 times more Vitamin B6 and 28.7 times more Vitamin E than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Crackers, whole-wheat, low salt provide similar amounts of Vitamin K per 14 ounces.
• 14 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• Both Boiled Red Kidney Beans as well as Crackers, whole-wheat, low salt 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, whole-wheat, low salt:

• 14 ounces of Boiled Red Kidney Beans have 1.4 times more Potassium than Crackers, whole-wheat, low salt.
• While 14 oz of Crackers, whole-wheat, low salt contain 1.8 times more Calcium, 1.8 times more Copper, 2.2 times more Magnesium, 4.7 times more Manganese, 2.1 times more Phosphorus, 12.3 times more Selenium, 93 times more Sodium and 2 times more Zinc than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Crackers, whole-wheat, low salt contain similar levels of Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Crackers, whole-wheat, low salt contain 3.5 times more Energy, 34.4 times more Fat, 47.1 times more Saturated Fat, 2.2 times more Omega 3, 58.1 times more Omega 6, 3 times more Carbohydrate and 1.4 times more Fiber than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Crackers, whole-wheat, low salt offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6