Comparing Nutrients in 14 ounces Red Kidney Beans VS Crackers, saltines (includes oyster, soda, soup)

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%

Macro Nutrients

	Red Kidney Beans	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	46% 1338kcal	57.2% 1659kcal	2900kcal per day for Men 19-50 years
Fat	4.34% 4.2g	35.4% 34.3g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	20.5% 6.56g	32g per day for Men 19-50 years
Omega 3	89% 1.42g	137% 2.2g	1.6g per day for Men 19-50 years
Omega 6	5.32% 0.9g	100% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	187% 243g	226% 294g	130g per day for Men 19-50 years
Sugars	11.5% 8.33g	7.06% 5.1g	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	1.04% 0.75g	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	% 0.48g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	159% 60.3g	29.2% 11g	38g per day for Men 19-50 years
Protein	160% 89.4g	67% 37.5g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	201% 2.4mg	232% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	149% 1.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.3% 8.37mg	160% 25.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	42.5% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	26.3% 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	391% 1564μg	133% 532μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	15% 0.36μg	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	30.4% 4.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	84% 101μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	33% 329mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	308% 2.77mg	61.3% 0.55mg	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	276% 22mg	8mg per day for Men 19-50 years
Magnesium	130% 548mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	118% 2.72mg	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	58% 405mg	700mg per day for Men 19-50 years
Potassium	159% 5394mg	17.7% 603mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	249% 3735mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Crackers, saltines (includes oyster, soda, soup) per 14 oz

Compare the macro and micronutrient content in 14 oz of Red Kidney Beans versus 14 oz of Crackers, saltines (includes oyster, soda, soup) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Red Kidney Beans vs Crackers, saltines (includes oyster, soda, soup):

• 14 ounces of Red Kidney Beans have 1.5 times more Vitamin B5, 4.6 times more Vitamin B6, 2.9 times more Vitamin B9 and more Vitamin C than Crackers, saltines (includes oyster, soda, soup).
• While 14 oz of Crackers, saltines (includes oyster, soda, soup) contain 2.3 times more Vitamin B2, 3.1 times more Vitamin B3, more Vitamin B12, 5.5 times more Vitamin E and 4.5 times more Vitamin K than Raw Red Kidney Beans.
• Both Red Kidney Beans and Crackers, saltines (includes oyster, soda, soup) provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E
• 14 ounces of Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin A and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Red Kidney Beans vs Crackers, saltines (includes oyster, soda, soup):

• 14 ounces of Red Kidney Beans have 4.4 times more Calcium, 5 times more Copper, 1.2 times more Iron, 6 times more Magnesium, 1.6 times more Manganese, 4 times more Phosphorus, 8.9 times more Potassium and 4 times more Zinc than Crackers, saltines (includes oyster, soda, soup).
• While 14 oz of Crackers, saltines (includes oyster, soda, soup) contain 3.2 times more Selenium and 78.4 times more Sodium than Raw Red Kidney Beans.
• 14 ounces of Crackers, saltines (includes oyster, soda, soup) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Red Kidney Beans have 1.6 times more Sugars, 5.4 times more Fiber and 2.4 times more Protein than Crackers, saltines (includes oyster, soda, soup).
• While 14 oz of Crackers, saltines (includes oyster, soda, soup) contain 8.2 times more Fat, 10.7 times more Saturated Fat, 1.5 times more Omega 3 and 18.7 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Crackers, saltines (includes oyster, soda, soup) offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6