Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Crackers, standard snack-type, regular

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Crackers, standard snack-type, regular	5%	47%	48%

Macro Nutrients

	Boiled California Red Kidney Beans	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Energy	6.06% 176kcal	25% 723kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	38.6% 37.5g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	24.6% 7.9g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	137% 2.2g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	96% 16.4g	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	67% 87g	130g per day for Men 19-50 years
Sugars	NA	16% 11.6g	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	0.57% 0.41g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 9.85g	g per day for Men 19-50 years
Fiber	34.7% 13g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	23% 13g	17% 9.4g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Crackers, standard snack-type, regular	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	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	49.7% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	38.6% 6.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	6.87% 0.089mg	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	32.6% 130μg	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	28.6% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	82% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Calcium	9.36% 94mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	16.4% 0.15mg	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	71.4% 5.7mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	30.3% 0.7mg	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	50.2% 352mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	4.9% 167mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	17.3% 9.5μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	68.6% 1029mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.12% 4.45g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Crackers, standard snack-type, regular per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Crackers, standard snack-type, regular 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, standard snack-type, regular:

• 5 ounces of Boiled California Red Kidney Beans have 1.7 times more Vitamin B6 than Crackers, standard snack-type, regular.
• While 5 oz of Crackers, standard snack-type, regular contain 3.2 times more Vitamin B1, 7.4 times more Vitamin B2, 8.1 times more Vitamin B3 and 1.9 times more Vitamin B5 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Crackers, standard snack-type, regular provide similar amounts of Vitamin B9 per five ounces.
• Both Boiled California Red Kidney Beans as well as Crackers, standard snack-type, regular 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, standard snack-type, regular:

• 5 ounces of Boiled California Red Kidney Beans have 2.8 times more Copper, 2.7 times more Magnesium, 3.6 times more Potassium and 1.8 times more Zinc than Crackers, standard snack-type, regular.
• While 5 oz of Crackers, standard snack-type, regular contain 1.8 times more Calcium, 1.4 times more Iron, 1.5 times more Manganese, 1.8 times more Phosphorus, 5.6 times more Selenium and 181.5 times more Sodium than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 4 times more Fiber and 1.4 times more Protein than Crackers, standard snack-type, regular.
• While 5 oz of Crackers, standard snack-type, regular contain 4.1 times more Energy, 293.7 times more Fat, 397.3 times more Saturated Fat, 48.3 times more Omega 3, 578.6 times more Omega 6 and 2.7 times more Carbohydrate than Boiled California Red Kidney Beans.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6