Comparing Nutrients in 1 pound Canned Red Kidney Beans with Liquids VS Crackers, saltines, low salt (includes oyster, soda, soup)

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Crackers, saltines, low salt (includes oyster, soda, soup)	9%	19%	72%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Crackers, saltines, low salt (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	12.7% 367kcal	66% 1910kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.63g	41.4% 40g	97g per day for Men 19-50 years
Saturated Fat	1.77% 0.57g	28.4% 9.08g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	97% 16.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.7% 67.3g	259% 337g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	14% 10g	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	0% 0g	1.44% 1.04g	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	% 0g	% 1.04g	g per day for Men 19-50 years
Sucrose	% 8.4g	% 0g	g per day for Men 19-50 years
Fiber	51.3% 19.5g	34.6% 13g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Crackers, saltines, low salt (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	231% 2.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	148% 23.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	21% 0.27mg	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	26% 104μg	159% 635μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	17% 0.41μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.03% 3.63mg	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	0.6% 0.091mg	34% 5.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	58.2% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Crackers, saltines, low salt (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	13% 132mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	78.6% 0.71mg	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	71% 5.67mg	291% 23.3mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.3mg	165% 3.8mg	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	68.7% 481mg	72% 503mg	700mg per day for Men 19-50 years
Potassium	34.7% 1179mg	97% 3284mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	52.8% 29μg	55μg per day for Men 19-50 years
Sodium	77.4% 1161mg	60% 898mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	34% 3.7mg	11mg per day for Men 19-50 years
Water	9.56% 354g	0.49% 18.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Crackers, saltines, low salt (includes oyster, soda, soup) per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Red Kidney Beans with Liquids versus 1 lb of Crackers, saltines, low salt (includes oyster, soda, soup) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Red Kidney Beans with Liquids vs Crackers, saltines, low salt (includes oyster, soda, soup):

• 1 pound of Canned Red Kidney Beans with Liquids has 1.3 times more Vitamin B6 than Crackers, saltines, low salt (includes oyster, soda, soup).
• While 1 lb of Crackers, saltines, low salt (includes oyster, soda, soup) contains 5.8 times more Vitamin B1, 4.9 times more Vitamin B2, 10.6 times more Vitamin B3, 3.7 times more Vitamin B5, 6.1 times more Vitamin B9, more Vitamin B12, 56 times more Vitamin E and 3.8 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
• 1 pound of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin B12 and Vitamin E
• Both Canned Red Kidney Beans Solids and Liquids as well as Crackers, saltines, low salt (includes oyster, soda, soup) have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Red Kidney Beans with Liquids vs Crackers, saltines, low salt (includes oyster, soda, soup):

• 1 pound of Canned Red Kidney Beans with Liquids has 1.3 times more Sodium and 19.3 times more Water than Crackers, saltines, low salt (includes oyster, soda, soup).
• While 1 lb of Crackers, saltines, low salt (includes oyster, soda, soup) contains 4.1 times more Calcium, 4.1 times more Iron, 2.9 times more Manganese, 2.8 times more Potassium, 5.8 times more Selenium and 1.3 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Crackers, saltines, low salt (includes oyster, soda, soup) contain similar levels of Copper, Magnesium and Phosphorus per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Red Kidney Beans with Liquids has 1.5 times more Fiber than Crackers, saltines, low salt (includes oyster, soda, soup).
• While 1 lb of Crackers, saltines, low salt (includes oyster, soda, soup) contains 5.2 times more Energy, 24.6 times more Fat, 16 times more Saturated Fat, 8.6 times more Omega 3, 43.7 times more Omega 6, 5 times more Carbohydrate and 1.8 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Crackers, saltines, low salt (includes oyster, soda, soup) offer comparable quantities of Sugars per one pound.
• 1 pound of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6