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

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Crackers, whole-wheat, low salt	8%	33%	59%

Macro Nutrients

	Canned Kidney Beans	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Energy	4.1% 119kcal	21.7% 628kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	25% 24.4g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	33.3% 0.53g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	52% 8.8g	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	74.8% 97g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	0.72% 0.52g	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	39% 15g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Crackers, whole-wheat, low salt	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	23.7% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	20% 0.26mg	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	9.92% 39.7μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.19% 0.028mg	8.13% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	9.8% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Calcium	4.8% 48mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	70% 0.63mg	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	54.6% 4.37mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	33.4% 140mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	138% 3.2mg	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	59.7% 418mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	17.6% 264mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	27.7% 3.05mg	11mg per day for Men 19-50 years
Water	3% 111g	0.1% 3.83g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Canned Kidney Beans have 1.3 times more Vitamin B9 than Crackers, whole-wheat, low salt.
• While 5 oz of Crackers, whole-wheat, low salt contain 1.7 times more Vitamin B1, 2 times more Vitamin B2, 11 times more Vitamin B3, 5.9 times more Vitamin B5, 2.5 times more Vitamin B6, 43 times more Vitamin E and 2 times more Vitamin K than Canned All Types Kidney Beans.
• 5 ounces of Canned Kidney Beans have insufficient amounts of Vitamin E
• Both Canned All Types Kidney Beans as well as Crackers, whole-wheat, low salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Canned Kidney Beans have 1.6 times more Sodium and 28.9 times more Water than Crackers, whole-wheat, low salt.
• While 5 oz of Crackers, whole-wheat, low salt contain 1.5 times more Calcium, 3.3 times more Copper, 2.6 times more Iron, 3.7 times more Magnesium, 13.4 times more Manganese, 3.3 times more Phosphorus, 1.3 times more Potassium, 16.3 times more Selenium and 4.7 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 5 times more Sugars than Crackers, whole-wheat, low salt.
• While 5 oz of Crackers, whole-wheat, low salt contain 5.3 times more Energy, 28.7 times more Fat, 24.1 times more Saturated Fat, 4.6 times more Omega 3, 58.7 times more Omega 6, 4.7 times more Carbohydrate, 2.4 times more Fiber and 1.7 times more Protein than Canned All Types Kidney Beans.
• 5 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6