Comparing Nutrients in 5 ounces California Red Kidney Beans VS Crackers, rye, wafers, seasoned

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Crackers, rye, wafers, seasoned	9%	20%	71%

Macro Nutrients

	California Red Kidney Beans	Crackers, rye, wafers, seasoned	Recommended Dietary Allowance
Energy	16% 468kcal	18.6% 540kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	13.4% 13g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	5.7% 1.82g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	27.4% 4.65g	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	80.5% 105g	130g per day for Men 19-50 years
Sugars	NA	NA	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	78% 29.6g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Crackers, rye, wafers, seasoned	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	37.3% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	24.3% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	20.7% 0.27mg	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	18.4% 73.7μg	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	0.16% 0.14mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Crackers, rye, wafers, seasoned	Recommended Dietary Allowance
Calcium	27.6% 276mg	6.24% 62.4mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	78% 0.7mg	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	54% 4.3mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	35.8% 150mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	146% 3.36mg	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	62% 435mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	83.8% 46μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	84% 1257mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.15% 5.67g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Crackers, rye, wafers, seasoned per 5 oz

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

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Crackers, rye, wafers, seasoned:

• 5 ounces of California Red Kidney Beans have 1.7 times more Vitamin B1, 1.4 times more Vitamin B5, 2.1 times more Vitamin B6, 7.6 times more Vitamin B9 and 45 times more Vitamin C than Crackers, rye, wafers, seasoned.
• Both California Red Kidney Beans and Crackers, rye, wafers, seasoned provide similar amounts of Vitamin B2 and Vitamin B3 per five ounces.
• 5 ounces of Crackers, rye, wafers, seasoned have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Crackers, rye, wafers, seasoned have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Crackers, rye, wafers, seasoned:

• 5 ounces of California Red Kidney Beans have 4.4 times more Calcium, 2.2 times more Copper, 3.1 times more Iron, 1.5 times more Magnesium, 1.3 times more Phosphorus and 3.3 times more Potassium than Crackers, rye, wafers, seasoned.
• While 5 oz of Crackers, rye, wafers, seasoned contain 2.4 times more Manganese, 10.2 times more Selenium and 80.6 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Crackers, rye, wafers, seasoned contain similar levels of Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 2.7 times more Protein than Crackers, rye, wafers, seasoned.
• While 5 oz of Crackers, rye, wafers, seasoned contain 36.8 times more Fat, 35.8 times more Saturated Fat, 3.8 times more Omega 3 and 60.8 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Crackers, rye, wafers, seasoned offer comparable quantities of Energy, Carbohydrate and Fiber per five ounces.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6