Comparing Nutrients in 5 ounces Canned Kidney Beans VS Crackers, matzo, whole-wheat

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Crackers, matzo, whole-wheat	14%	4%	82%

Macro Nutrients

	Canned Kidney Beans	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Energy	4.1% 119kcal	17% 498kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	1.08% 0.34g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	2.92% 0.047g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	5.15% 0.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	86% 112g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	NA	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.62g	NA	g per day for Men 19-50 years
Fiber	16% 6.1g	44% 16.7g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	33% 18.6g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	29.5% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	48% 7.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	35% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	17.3% 0.23mg	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	12.8% 51μg	12.4% 49.6μg	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	1.9% 1.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.19% 0.028mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Calcium	4.8% 48mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	55% 0.5mg	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	20.7% 1.66mg	82.4% 6.6mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	216% 4.96mg	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	18.2% 128mg	61.8% 432mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	194% 106μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	3% 111g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Crackers, matzo, whole-wheat per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Kidney Beans versus 5 oz of Crackers, matzo, whole-wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Crackers, matzo, whole-wheat:

• 5 oz of Crackers, matzo, whole-wheat contain 3.1 times more Vitamin B1, 5.3 times more Vitamin B2, 13.2 times more Vitamin B3, 9 times more Vitamin B5 and 2.1 times more Vitamin B6 than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Crackers, matzo, whole-wheat provide similar amounts of Vitamin B9 per five ounces.
• Both Canned All Types Kidney Beans as well as Crackers, matzo, whole-wheat have insufficient amounts of Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Crackers, matzo, whole-wheat:

• 5 ounces of Canned Kidney Beans have 1.5 times more Calcium, 148 times more Sodium and 16.3 times more Water than Crackers, matzo, whole-wheat.
• While 5 oz of Crackers, matzo, whole-wheat contain 2.6 times more Copper, 4 times more Iron, 5 times more Magnesium, 20.8 times more Manganese, 3.4 times more Phosphorus, 1.3 times more Potassium, 83.4 times more Selenium and 5.7 times more Zinc than Canned All Types Kidney Beans.
• 5 ounces of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Kidney Beans have 2.5 times more Omega 3 than Crackers, matzo, whole-wheat.
• While 5 oz of Crackers, matzo, whole-wheat contain 4.2 times more Energy, 5.8 times more Omega 6, 5.4 times more Carbohydrate, 2.7 times more Fiber and 2.5 times more Protein than Canned All Types Kidney Beans.
• 5 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6