Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Crackers, flavored, fish-shaped

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Crackers, flavored, fish-shaped	9%	34%	57%

Macro Nutrients

	Boiled California Red Kidney Beans	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	6.06% 176kcal	22.6% 656kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	26% 25g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	9.12% 2.9g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	37.3% 0.6g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	29% 4.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	71.6% 93g	130g per day for Men 19-50 years
Sugars	NA	2.3% 1.67g	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	0.18% 0.13g	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	% 0.43g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	34.7% 13g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	23% 13g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	56.8% 9.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	18.8% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	9.27% 0.12mg	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	26.2% 105μg	54.2% 217μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	NA	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	NA	34.8% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	32.7% 39.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	9.36% 94mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	21% 0.19mg	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	53% 4.22mg	81% 6.5mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	35% 0.8mg	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	27.7% 194mg	34% 237mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	10.3% 5.67μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	92% 1375mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.13% 4.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Crackers, flavored, fish-shaped per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Crackers, flavored, fish-shaped to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled California Red Kidney Beans vs Crackers, flavored, fish-shaped:

• 5 ounces of Boiled California Red Kidney Beans have 1.2 times more Vitamin B6 than Crackers, flavored, fish-shaped.
• While 5 oz of Crackers, flavored, fish-shaped contain 6.3 times more Vitamin B1, 8.3 times more Vitamin B2, 11.9 times more Vitamin B3, 3 times more Vitamin B5 and 2.1 times more Vitamin B9 than Boiled California Red Kidney Beans.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Crackers, flavored, fish-shaped:

• 5 ounces of Boiled California Red Kidney Beans have 2.2 times more Copper, 1.9 times more Magnesium and 1.9 times more Potassium than Crackers, flavored, fish-shaped.
• While 5 oz of Crackers, flavored, fish-shaped contain 1.3 times more Calcium, 1.5 times more Iron, 1.8 times more Manganese, 3.3 times more Selenium, 242.5 times more Sodium and 1.3 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Crackers, flavored, fish-shaped contain similar levels of Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 3 times more Fiber than Crackers, flavored, fish-shaped.
• While 5 oz of Crackers, flavored, fish-shaped contain 3.7 times more Energy, 196.8 times more Fat, 147.1 times more Saturated Fat, 13.2 times more Omega 3, 174 times more Omega 6 and 2.9 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Crackers, flavored, fish-shaped offer comparable quantities of Protein per five ounces.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6