Comparing Nutrients in 5 ounces California Red Kidney Beans VS Crackers, wheat, sandwich, with peanut butter filling

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Crackers, wheat, sandwich, with peanut butter filling	11%	47%	42%

Macro Nutrients

	California Red Kidney Beans	Crackers, wheat, sandwich, with peanut butter filling	Recommended Dietary Allowance
Energy	16% 468kcal	24% 702kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	39% 38g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	20.4% 6.52g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	36.4% 0.58g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	70.3% 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	58.7% 76.3g	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	16.4% 6.24g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	34% 19g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Crackers, wheat, sandwich, with peanut butter filling	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	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	15% 0.19mg	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	25% 99μg	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	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, wheat, sandwich, with peanut butter filling	Recommended Dietary Allowance
Calcium	27.6% 276mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	8.66% 0.078mg	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	47.3% 3.8mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	43.2% 0.99mg	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	70.3% 492mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	56% 31μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	76.3% 1144mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	10.6% 1.16mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.13% 4.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Crackers, wheat, sandwich, with peanut butter filling:

• Raw California Red Kidney Beans have 1.4 times more Vitamin B1, 1.4 times more Vitamin B5, 2.9 times more Vitamin B6, 5.6 times more Vitamin B9 and more Vitamin C than Crackers, wheat, sandwich, with peanut butter filling.
• While Crackers, wheat, sandwich, with peanut butter filling contain 1.3 times more Vitamin B2 and 2.9 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Crackers, wheat, sandwich, with peanut butter filling have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Crackers, wheat, sandwich, with peanut butter filling:

• Raw California Red Kidney Beans have 20 times more Copper, 3.5 times more Iron, 4.2 times more Magnesium, 1.4 times more Manganese, 5 times more Potassium and 3.1 times more Zinc than Crackers, wheat, sandwich, with peanut butter filling.
• While Crackers, wheat, sandwich, with peanut butter filling contain 6.8 times more Selenium and 73.4 times more Sodium than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Crackers, wheat, sandwich, with peanut butter filling have similar amounts of Calcium and Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw California Red Kidney Beans have 5.7 times more Fiber and 1.8 times more Protein than Crackers, wheat, sandwich, with peanut butter filling.
• While Crackers, wheat, sandwich, with peanut butter filling contain 1.5 times more Energy, 106.8 times more Fat, 127.8 times more Saturated Fat, 4.9 times more Omega 3 and 156.2 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Crackers, wheat, sandwich, with peanut butter filling have similar amounts of Carbohydrate per 5 oz.
• Both Raw California Red Kidney Beans as well as Crackers, wheat, sandwich, with peanut butter filling have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.