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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Crackers, whole-wheat, low salt	8%	33%	59%

Macro Nutrients

	Red Kidney Beans	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Energy	46% 1338kcal	60.6% 1758kcal	2900kcal per day for Men 19-50 years
Fat	4.34% 4.2g	70.4% 68.3g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	42% 13.5g	32g per day for Men 19-50 years
Omega 3	89% 1.42g	93% 1.5g	1.6g per day for Men 19-50 years
Omega 6	5.32% 0.9g	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	187% 243g	209% 272g	130g per day for Men 19-50 years
Sugars	11.5% 8.33g	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	159% 60.3g	110% 41.7g	38g per day for Men 19-50 years
Protein	160% 89.4g	62.4% 35g	56g per day for Men 19-50 years

Vitamins

	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	201% 2.4mg	66.5% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.3% 8.37mg	112% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	64.5% 3.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	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	391% 1564μg	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	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	22.8% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Calcium	33% 329mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	308% 2.77mg	196% 1.76mg	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	153% 12.2mg	8mg per day for Men 19-50 years
Magnesium	130% 548mg	94% 393mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	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	230% 1611mg	167% 1171mg	700mg per day for Men 19-50 years
Potassium	159% 5394mg	34.7% 1179mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	106% 58.3μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	49.2% 738mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	77.6% 8.53mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.29% 10.7g	3700g per day for Men 19-50 years

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

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

• 14 ounces of Red Kidney Beans have 3 times more Vitamin B1, 2.2 times more Vitamin B2, 2.2 times more Vitamin B6, 14.1 times more Vitamin B9 and more Vitamin C than Crackers, whole-wheat, low salt.
• While 14 oz of Crackers, whole-wheat, low salt contain 2.1 times more Vitamin B3, 4.1 times more Vitamin E and 1.5 times more Vitamin K than Raw Red Kidney Beans.
• Both Red Kidney Beans and Crackers, whole-wheat, low salt provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• 14 ounces of Crackers, whole-wheat, low salt have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Crackers, whole-wheat, low salt 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, whole-wheat, low salt:

• 14 ounces of Red Kidney Beans have 1.7 times more Calcium, 1.6 times more Copper, 2.2 times more Iron, 1.4 times more Magnesium, 1.4 times more Phosphorus, 4.6 times more Potassium and 1.3 times more Zinc than Crackers, whole-wheat, low salt.
• While 14 oz of Crackers, whole-wheat, low salt contain 2 times more Manganese, 4.6 times more Selenium and 15.5 times more Sodium than Raw Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Red Kidney Beans have 5.7 times more Sugars, 1.4 times more Fiber and 2.6 times more Protein than Crackers, whole-wheat, low salt.
• While 14 oz of Crackers, whole-wheat, low salt contain 1.3 times more Energy, 16.2 times more Fat, 22 times more Saturated Fat and 27.3 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Crackers, whole-wheat, low salt offer comparable quantities of Omega 3 and Carbohydrate per 14 ounces.
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6