Comparing Nutrients in 14 ounces Red Kidney Beans VS Crackers, gluten-free, multi-seeded and multigrain

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%

Macro Nutrients

	Red Kidney Beans	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Energy	46% 1338kcal	62% 1798kcal	2900kcal per day for Men 19-50 years
Fat	4.34% 4.2g	65% 63g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	25.7% 8.2g	32g per day for Men 19-50 years
Omega 3	89% 1.42g	230% 3.68g	1.6g per day for Men 19-50 years
Omega 6	5.32% 0.9g	118% 20g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	187% 243g	202% 263g	130g per day for Men 19-50 years
Sugars	11.5% 8.33g	4.7% 3.4g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.4g	g per day for Men 19-50 years
Fiber	159% 60.3g	107% 40.5g	38g per day for Men 19-50 years
Protein	160% 89.4g	79.7% 44.7g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	201% 2.4mg	68.8% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.3% 8.37mg	120% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	113% 1.47mg	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	391% 1564μg	34.7% 139μg	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	20% 18mg	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	5.56% 0.83mg	39.7% 5.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Calcium	33% 329mg	94% 945mg	1000mg per day for Men 19-50 years
Copper	308% 2.77mg	242% 2.18mg	0.9mg per day for Men 19-50 years
Fluoride	0.22% 8.73μg	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	332% 26.6mg	140% 11.2mg	8mg per day for Men 19-50 years
Magnesium	130% 548mg	155% 651mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	423% 9.73mg	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	230% 1611mg	212% 1484mg	700mg per day for Men 19-50 years
Potassium	159% 5394mg	44.5% 1512mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	126% 69μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	116% 1738mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.39% 14.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Crackers, gluten-free, multi-seeded and multigrain per 14 oz

Compare the macro and micronutrient content in 14 oz of Red Kidney Beans versus 14 oz of Crackers, gluten-free, multi-seeded and multigrain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Red Kidney Beans vs Crackers, gluten-free, multi-seeded and multigrain:

• 14 ounces of Red Kidney Beans have 2.9 times more Vitamin B1, 1.2 times more Vitamin B2, 11.3 times more Vitamin B9 and more Vitamin C than Crackers, gluten-free, multi-seeded and multigrain.
• While 14 oz of Crackers, gluten-free, multi-seeded and multigrain contain 2.3 times more Vitamin B3, 7.1 times more Vitamin E and 2.4 times more Vitamin K than Raw Red Kidney Beans.
• Both Red Kidney Beans and Crackers, gluten-free, multi-seeded and multigrain provide similar amounts of Vitamin B5 and Vitamin B6 per 14 ounces.
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• 14 ounces of Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Red Kidney Beans vs Crackers, gluten-free, multi-seeded and multigrain:

• 14 ounces of Red Kidney Beans have 1.3 times more Copper, 2.4 times more Iron and 3.6 times more Potassium than Crackers, gluten-free, multi-seeded and multigrain.
• While 14 oz of Crackers, gluten-free, multi-seeded and multigrain contain 2.9 times more Calcium, 2.2 times more Manganese, 5.4 times more Selenium and 36.5 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Crackers, gluten-free, multi-seeded and multigrain contain similar levels of Magnesium, Phosphorus and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Red Kidney Beans have 2.4 times more Sugars, 1.5 times more Fiber and 2 times more Protein than Crackers, gluten-free, multi-seeded and multigrain.
• While 14 oz of Crackers, gluten-free, multi-seeded and multigrain contain 1.3 times more Energy, 14.9 times more Fat, 13.4 times more Saturated Fat, 2.6 times more Omega 3 and 22.1 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Crackers, gluten-free, multi-seeded and multigrain offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6