Comparing Nutrients in 14 ounces Crackers, water biscuits VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, water biscuits	7%	17%	76%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Crackers, water biscuits	Red Kidney Beans	Recommended Dietary Allowance
Energy	52.6% 1524kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	29.2% 28.3g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	25.8% 0.41g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	55% 9.34g	5.32% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 289g	187% 243g	130g per day for Men 19-50 years
Sugars	0% 0g	11.5% 8.33g	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	74% 28g	159% 60.3g	38g per day for Men 19-50 years
Protein	50.6% 28.3g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, water biscuits	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	121% 1.58mg	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	24% 95μg	391% 1564μg	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	0% 0mg	20% 18mg	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	7.67% 1.15mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, water biscuits	Red Kidney Beans	Recommended Dietary Allowance
Calcium	0% 0mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	58.7% 0.53mg	308% 2.77mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	0% 0mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	NA	192% 4.4mg	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	56.7% 397mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	11.6% 393mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	226% 124μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	151% 2266mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.58mg	101% 11mg	11mg per day for Men 19-50 years
Water	1.18% 43.7g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, water biscuits VS Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Crackers, water biscuits versus 14 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Crackers, water biscuits vs Red Kidney Beans:

• 14 oz of Raw Red Kidney Beans contain 5.5 times more Vitamin B1, 5.8 times more Vitamin B2, 1.8 times more Vitamin B3, 9.7 times more Vitamin B6, 16.4 times more Vitamin B9, more Vitamin C and 3.1 times more Vitamin K than Crackers, water biscuits.
• 14 ounces of Crackers, water biscuits have insufficient amounts of Vitamin C and Vitamin K
• Both Crackers, water biscuits as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Crackers, water biscuits vs Red Kidney Beans:

• 14 ounces of Crackers, water biscuits have 9.8 times more Selenium and 47.6 times more Sodium than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain more Calcium, 5.3 times more Copper, more Iron, 6.9 times more Magnesium, 4.1 times more Phosphorus, 13.7 times more Potassium and 4.3 times more Zinc than Crackers, water biscuits.
• 14 ounces of Crackers, water biscuits lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, water biscuits have 6.7 times more Fat and 10.3 times more Omega 6 than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 3.4 times more Omega 3, more Sugars, 2.1 times more Fiber and 3.2 times more Protein than Crackers, water biscuits.
• Both Crackers, water biscuits and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6