Comparing Nutrients in 5 ounces California Red Kidney Beans VS Crackers, standard snack-type, with whole wheat

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Crackers, standard snack-type, with whole wheat	6%	35%	59%

Macro Nutrients

	California Red Kidney Beans	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Energy	16% 468kcal	22.6% 656kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	26% 25.3g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	19.2% 6.16g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	79% 1.26g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	58.7% 9.97g	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	74.5% 97g	130g per day for Men 19-50 years
Sugars	NA	20.4% 14.8g	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	0.35% 0.26g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 13.7g	g per day for Men 19-50 years
Fiber	93% 35.3g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	18.5% 10.3g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Crackers, standard snack-type, with whole wheat	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	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	39.5% 6.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	13.5% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	19.6% 0.26mg	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	20.6% 82.2μg	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	27.4% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.8% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Calcium	27.6% 276mg	23.7% 237mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	31% 0.28mg	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	64.7% 5.17mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	16% 66.6mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	56.5% 1.3mg	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	72% 505mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	8.7% 296mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	70.7% 1060mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.1% 3.87g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Crackers, standard snack-type, with whole wheat per 5 oz

Compare the macro and micronutrient content in 5 oz of California Red Kidney Beans versus 5 oz of Crackers, standard snack-type, with whole wheat 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, standard snack-type, with whole wheat:

• 5 ounces of California Red Kidney Beans have 1.7 times more Vitamin B1, 1.6 times more Vitamin B5, 2.2 times more Vitamin B6, 6.8 times more Vitamin B9 and more Vitamin C than Crackers, standard snack-type, with whole wheat.
• While 5 oz of Crackers, standard snack-type, with whole wheat contain 2.2 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Crackers, standard snack-type, with whole wheat provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Crackers, standard snack-type, with whole wheat 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, standard snack-type, with whole wheat:

• 5 ounces of California Red Kidney Beans have 5.6 times more Copper, 2.6 times more Iron, 3.4 times more Magnesium, 7.1 times more Potassium and 2.3 times more Zinc than Crackers, standard snack-type, with whole wheat.
• While 5 oz of Crackers, standard snack-type, with whole wheat contain 2.7 times more Selenium and 68 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Crackers, standard snack-type, with whole wheat contain similar levels of Calcium, Manganese and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 5.1 times more Fiber and 3.3 times more Protein than Crackers, standard snack-type, with whole wheat.
• While 5 oz of Crackers, standard snack-type, with whole wheat contain 1.4 times more Energy, 71.4 times more Fat, 120.7 times more Saturated Fat, 10.6 times more Omega 3 and 130.3 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Crackers, standard snack-type, with whole wheat offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6