Comparing Nutrients in 5 ounces California Red Kidney Beans VS Crackers, wheat, reduced fat

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Crackers, wheat, reduced fat	8%	27%	65%

Macro Nutrients

	California Red Kidney Beans	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Energy	16% 468kcal	21.7% 629kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	19.5% 19g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	9.36% 3g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	77% 1.23g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	51.5% 8.76g	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	78% 101g	130g per day for Men 19-50 years
Sugars	NA	29.3% 21.3g	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	1.72% 1.25g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	NA	% 13g	g per day for Men 19-50 years
Fiber	93% 35.3g	12.7% 4.8g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Crackers, wheat, reduced fat	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	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	29.4% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	45.4% 7.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	14.5% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	16.4% 0.21mg	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	45% 180μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.27% 0.2μg	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% 1.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Calcium	27.6% 276mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	35% 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	89% 7.1mg	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	131% 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	52.2% 366mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	8.75% 298mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	27% 14.7μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	73.3% 1100mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	22.4% 2.47mg	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, wheat, reduced fat per 5 oz

Compare the macro and micronutrient content in 5 oz of California Red Kidney Beans versus 5 oz of Crackers, wheat, reduced fat 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, wheat, reduced fat:

• 5 ounces of California Red Kidney Beans have 1.5 times more Vitamin B5, 2.6 times more Vitamin B6, 3.1 times more Vitamin B9 and more Vitamin C than Crackers, wheat, reduced fat.
• While 5 oz of Crackers, wheat, reduced fat contain 2.5 times more Vitamin B3 and more Vitamin B12 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Crackers, wheat, reduced fat provide similar amounts of Vitamin B1 and Vitamin B2 per five ounces.
• 5 ounces of California Red Kidney Beans have insufficient amounts of Vitamin B12
• 5 ounces of Crackers, wheat, reduced fat have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Crackers, wheat, reduced fat have insufficient amounts of Vitamin A and Vitamin D in five ounces.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Crackers, wheat, reduced fat:

• 5 ounces of California Red Kidney Beans have 2.4 times more Calcium, 4.9 times more Copper, 1.9 times more Iron, 3.4 times more Magnesium, 1.6 times more Phosphorus, 7.1 times more Potassium and 1.5 times more Zinc than Crackers, wheat, reduced fat.
• While 5 oz of Crackers, wheat, reduced fat contain 2.1 times more Manganese, 3.3 times more Selenium and 70.5 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 7.3 times more Fiber and 2.6 times more Protein than Crackers, wheat, reduced fat.
• While 5 oz of Crackers, wheat, reduced fat contain 1.3 times more Energy, 53.5 times more Fat, 58.7 times more Saturated Fat, 10.3 times more Omega 3 and 114.4 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Crackers, wheat, reduced fat offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6