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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Crackers, saltines, low salt (includes oyster, soda, soup)	9%	19%	72%

Macro Nutrients

	Boiled Red Kidney Beans	Crackers, saltines, low salt (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	20% 576kcal	66% 1910kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	41.4% 40g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	28.4% 9.08g	32g per day for Men 19-50 years
Omega 3	47.6% 0.76g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	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	79.6% 103g	259% 337g	130g per day for Men 19-50 years
Sugars	2% 1.45g	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	NA	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	NA	% 1.04g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	88.3% 33.6g	34.6% 13g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	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	60.5% 0.73mg	231% 2.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	148% 23.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	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	147% 590μg	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	6.05% 5.44mg	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	0.91% 0.14mg	34% 5.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	58.2% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Crackers, saltines, low salt (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	12.7% 127mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	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	167% 13.3mg	291% 23.3mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	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	92% 644mg	72% 503mg	700mg per day for Men 19-50 years
Potassium	53.8% 1828mg	97% 3284mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	52.8% 29μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	60% 898mg	1500mg per day for Men 19-50 years
Zinc	44% 4.85mg	34% 3.7mg	11mg per day for Men 19-50 years
Water	8.2% 304g	0.49% 18.3g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Boiled Red Kidney Beans 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 Boiled Red Kidney Beans vs Crackers, saltines, low salt (includes oyster, soda, soup):

• 1 pound of Boiled Red Kidney Beans has 2 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 3.8 times more Vitamin B1, 5.7 times more Vitamin B2, 9.1 times more Vitamin B3, 2.2 times more Vitamin B5, more Vitamin B12, 37.3 times more Vitamin E and 1.8 times more Vitamin K than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Crackers, saltines, low salt (includes oyster, soda, soup) provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E
• Both Boiled Red Kidney Beans 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 Boiled Red Kidney Beans vs Crackers, saltines, low salt (includes oyster, soda, soup):

• 1 pound of Boiled Red Kidney Beans has 1.6 times more Copper, 1.8 times more Magnesium, 1.3 times more Phosphorus and 1.3 times more Zinc than Crackers, saltines, low salt (includes oyster, soda, soup).
• While 1 lb of Crackers, saltines, low salt (includes oyster, soda, soup) contains 4.3 times more Calcium, 1.7 times more Iron, 1.8 times more Manganese, 1.8 times more Potassium, 5.3 times more Selenium and 99 times more Sodium than Boiled Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Red Kidney Beans has 2.6 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 3.3 times more Energy, 17.7 times more Fat, 27.8 times more Saturated Fat, 2.6 times more Omega 3, 33.9 times more Omega 6, 3.3 times more Carbohydrate and 6.9 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Crackers, saltines, low salt (includes oyster, soda, soup) offer comparable quantities of Protein per one pound.
• 1 pound of Boiled Red Kidney Beans provide inadequate amounts of Omega 6