Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Crackers, melba toast, plain

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Crackers, melba toast, plain	13%	8%	79%

Macro Nutrients

	Boiled California Red Kidney Beans	Crackers, melba toast, plain	Recommended Dietary Allowance
Energy	6.06% 176kcal	19% 553kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	4.68% 4.54g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	6.3% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	83.5% 109g	130g per day for Men 19-50 years
Sugars	NA	1.84% 1.33g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	34.7% 13g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	23% 13g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Crackers, melba toast, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	29.8% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	36.4% 5.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	10.7% 0.14mg	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	44% 176μg	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	NA	4.06% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.06% 1.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Crackers, melba toast, plain	Recommended Dietary Allowance
Calcium	9.36% 94mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	45.5% 0.41mg	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	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	20% 83.6mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	69.6% 1.6mg	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	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	8.42% 286mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	89.7% 49.3μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	56.5% 848mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	26% 2.85mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.2% 7.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Crackers, melba toast, plain per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Crackers, melba toast, plain 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, melba toast, plain:

• 5 oz of Crackers, melba toast, plain contain 3.2 times more Vitamin B1, 4.4 times more Vitamin B2, 7.6 times more Vitamin B3, 3.2 times more Vitamin B5 and 1.7 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Crackers, melba toast, plain provide similar amounts of Vitamin B6 per five ounces.
• Both Boiled California Red Kidney Beans as well as Crackers, melba toast, plain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Crackers, melba toast, plain:

• 5 ounces of Boiled California Red Kidney Beans have 2.1 times more Potassium than Crackers, melba toast, plain.
• While 5 oz of Crackers, melba toast, plain contain 1.4 times more Calcium, 3.6 times more Manganese, 1.4 times more Phosphorus, 29 times more Selenium, 149.5 times more Sodium and 2.3 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Crackers, melba toast, plain contain similar levels of Copper, Iron and Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 1.5 times more Fiber than Crackers, melba toast, plain.
• While 5 oz of Crackers, melba toast, plain contain 3.1 times more Energy, 35.6 times more Fat, 2.2 times more Omega 3, 60.5 times more Omega 6, 3.4 times more Carbohydrate and 1.3 times more Protein than Boiled California Red Kidney Beans.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6