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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Crackers, standard snack-type, regular, low salt	6%	45%	49%

Macro Nutrients

	Boiled California Red Kidney Beans	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Energy	6.06% 176kcal	24.5% 712kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	37% 36g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	16.7% 5.35g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	74% 12.6g	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	66.5% 86.5g	130g per day for Men 19-50 years
Sugars	NA	3.5% 2.54g	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	5.97% 2.27g	38g per day for Men 19-50 years
Protein	23% 13g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Crackers, standard snack-type, regular, low salt	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% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	37.3% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	36% 5.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	7.7% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	5.78% 0.075mg	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% 128μg	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	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.44% 8.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Calcium	9.36% 94mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	33.5% 0.3mg	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	63.8% 5.1mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	34.3% 0.79mg	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	46% 323mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	15% 503mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	17% 9.36μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	20.4% 306mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	8.76% 0.96mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.13% 4.96g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Crackers, standard snack-type, regular, low salt 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, low salt 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, low salt:

• 5 ounces of Boiled California Red Kidney Beans have 2 times more Vitamin B6 than Crackers, standard snack-type, regular, low salt.
• While 5 oz of Crackers, standard snack-type, regular, low salt contain 3.2 times more Vitamin B1, 5.5 times more Vitamin B2 and 7.5 times more Vitamin B3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Crackers, standard snack-type, regular, low salt provide similar amounts of Vitamin B5 and Vitamin B9 per five ounces.
• Both Boiled California Red Kidney Beans as well as Crackers, standard snack-type, regular, low salt 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, low salt:

• 5 ounces of Boiled California Red Kidney Beans have 1.4 times more Copper, 1.8 times more Magnesium and 1.3 times more Zinc than Crackers, standard snack-type, regular, low salt.
• While 5 oz of Crackers, standard snack-type, regular, low salt contain 1.8 times more Calcium, 1.7 times more Manganese, 1.7 times more Phosphorus, 5.5 times more Selenium and 54 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Crackers, standard snack-type, regular, low salt contain similar levels of Iron and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 5.8 times more Fiber and 1.2 times more Protein than Crackers, standard snack-type, regular, low salt.
• While 5 oz of Crackers, standard snack-type, regular, low salt contain 4 times more Energy, 281.1 times more Fat, 269.7 times more Saturated Fat, 20.5 times more Omega 3, 443.3 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