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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	16% 468kcal	22.6% 656kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	26% 25g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	9.12% 2.9g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	37.3% 0.6g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	29% 4.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	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	93% 35.3g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	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	62.5% 0.75mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	56.8% 9.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	18.8% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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

	California Red Kidney Beans	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	27.6% 276mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	166% 13.3mg	81% 6.5mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	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	82% 574mg	34% 237mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	10.3% 5.67μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	92% 1375mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.13% 4.85g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 4.7 times more Vitamin B6 and 2.6 times more Vitamin B9 than Crackers, flavored, fish-shaped.
• While Crackers, flavored, fish-shaped contain 1.5 times more Vitamin B1, 2.3 times more Vitamin B2 and 3.1 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Crackers, flavored, fish-shaped have similar amounts of Vitamin B5 per 5 oz.

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

• Raw California Red Kidney Beans have 2.3 times more Calcium, 8.2 times more Copper, 2 times more Iron, 6.4 times more Magnesium, 1.8 times more Manganese, 2.4 times more Phosphorus, 6.7 times more Potassium and 2.3 times more Zinc than Crackers, flavored, fish-shaped.
• While Crackers, flavored, fish-shaped contain 88.2 times more Sodium than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Crackers, flavored, fish-shaped have similar amounts of Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw California Red Kidney Beans have 8 times more Fiber and 2.4 times more Protein than Crackers, flavored, fish-shaped.
• While Crackers, flavored, fish-shaped contain 1.4 times more Energy, 70.8 times more Fat, 57.2 times more Saturated Fat, 5 times more Omega 3 and 64.4 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Crackers, flavored, fish-shaped have similar amounts of Carbohydrate per 5 oz.
• Both Raw California Red Kidney Beans as well as Crackers, flavored, fish-shaped have insufficient amounts of Glucose and Sucrose in 5 oz.