Comparing Nutrients in 5 ounces California Red Kidney Beans VS Crackers, saltines, whole wheat (includes multi-grain)

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Crackers, saltines, whole wheat (includes multi-grain)	7%	24%	69%

Macro Nutrients

	California Red Kidney Beans	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Energy	16% 468kcal	19.5% 564kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	15.7% 15g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0% 0g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	70% 1.1g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	53.7% 9.12g	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	74.4% 97g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	25% 9.5g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	18% 10g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Crackers, saltines, whole wheat (includes multi-grain)	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	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	39.2% 6.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	18.5% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	23.2% 0.3mg	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	29% 116μg	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	11.2% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21.6% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Calcium	27.6% 276mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	42% 0.38mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	92% 2.1mg	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	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	9.2% 313mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	66.5% 36.6μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	115% 1721mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	19% 2.07mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Crackers, saltines, whole wheat (includes multi-grain) per 5 oz

Compare the macro and micronutrient content in 5 oz of California Red Kidney Beans versus 5 oz of Crackers, saltines, whole wheat (includes multi-grain) 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, saltines, whole wheat (includes multi-grain):

• 5 ounces of California Red Kidney Beans have 1.9 times more Vitamin B6, 4.8 times more Vitamin B9 and more Vitamin C than Crackers, saltines, whole wheat (includes multi-grain).
• While 5 oz of Crackers, saltines, whole wheat (includes multi-grain) contain 2.1 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Crackers, saltines, whole wheat (includes multi-grain) provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per five ounces.
• 5 ounces of Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Crackers, saltines, whole wheat (includes multi-grain) 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 Crackers, saltines, whole wheat (includes multi-grain):

• 5 ounces of California Red Kidney Beans have more Calcium, 4.1 times more Copper, 1.8 times more Iron, 2.3 times more Magnesium, 2.1 times more Phosphorus, 6.7 times more Potassium and 1.7 times more Zinc than Crackers, saltines, whole wheat (includes multi-grain).
• While 5 oz of Crackers, saltines, whole wheat (includes multi-grain) contain 1.5 times more Manganese, 8.1 times more Selenium and 110.4 times more Sodium than Raw California Red Kidney Beans.
• 5 ounces of Crackers, saltines, whole wheat (includes multi-grain) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 3.7 times more Fiber and 3.4 times more Protein than Crackers, saltines, whole wheat (includes multi-grain).
• While 5 oz of Crackers, saltines, whole wheat (includes multi-grain) contain 42.8 times more Fat, 9.4 times more Omega 3 and 119.2 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Crackers, saltines, whole wheat (includes multi-grain) offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6