Comparing Nutrients in 5 ounces California Red Kidney Beans VS Cracker, meal

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cracker, meal	10%	4%	86%

Macro Nutrients

	California Red Kidney Beans	Cracker, meal	Recommended Dietary Allowance
Energy	16% 468kcal	18.7% 543kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	2.5% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	3.46% 0.055g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	88.2% 115g	130g per day for Men 19-50 years
Sugars	NA	0.65% 0.47g	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	93% 35.3g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	23.5% 13g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cracker, meal	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	82.2% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	51% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	50.6% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	13.2% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	4.25% 0.055mg	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	140% 558μg	48% 193μg	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	7.1% 6.38mg	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	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cracker, meal	Recommended Dietary Allowance
Calcium	27.6% 276mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	35.4% 0.32mg	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	166% 13.3mg	82.2% 6.58mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	58% 1.34mg	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	82% 574mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	4.8% 163mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	109% 60μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	8.9% 0.98mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.29% 10.8g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cracker, meal per 5 oz

Compare the macro and micronutrient content in 5 oz of California Red Kidney Beans versus 5 oz of Cracker, meal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Cracker, meal:

• 5 ounces of California Red Kidney Beans have 1.7 times more Vitamin B5, 10.2 times more Vitamin B6, 2.9 times more Vitamin B9 and more Vitamin C than Cracker, meal.
• While 5 oz of Cracker, meal contain 1.3 times more Vitamin B1, 2.1 times more Vitamin B2 and 2.8 times more Vitamin B3 than Raw California Red Kidney Beans.
• 5 ounces of Cracker, meal have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Cracker, meal have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Cracker, meal:

• 5 ounces of California Red Kidney Beans have 8.5 times more Calcium, 4.9 times more Copper, 2 times more Iron, 6.7 times more Magnesium, 3.9 times more Phosphorus, 13 times more Potassium and 3.7 times more Zinc than Cracker, meal.
• While 5 oz of Cracker, meal contain 13.2 times more Selenium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cracker, meal contain similar levels of Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 2.2 times more Omega 3, 9.6 times more Fiber and 2.6 times more Protein than Cracker, meal.
• While 5 oz of Cracker, meal contain 12.6 times more Omega 6 and 1.4 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cracker, meal offer comparable quantities of Energy per five ounces.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6