Comparing Nutrients in 5 ounces Canned Red Kidney Beans with Liquids VS Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Energy	3.96% 115kcal	22.3% 646kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	22.5% 22g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	3% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	11% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	84% 109g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	7.63% 5.53g	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	0% 0g	0.59% 0.43g	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	% 0g	% 0.57g	g per day for Men 19-50 years
Sucrose	% 2.62g	% 4.54g	g per day for Men 19-50 years
Fiber	16% 6.1g	11% 4.25g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	6.33% 3.54g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	5.6% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	7.63% 0.099mg	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	8.15% 32.6μg	2.5% 9.92μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.26% 1.13mg	NA	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	0.19% 0.028mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Calcium	4.1% 41mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	13.7% 0.12mg	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	22% 1.77mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	18.4% 0.42mg	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	21.5% 150mg	11.5% 80.8mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	3.6% 122mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	NA	55μg per day for Men 19-50 years
Sodium	24% 363mg	84% 1262mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	5.67% 0.62mg	11mg per day for Men 19-50 years
Water	3% 111g	0.095% 3.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Red Kidney Beans with Liquids versus 5 oz of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Red Kidney Beans with Liquids vs Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour:

• 5 ounces of Canned Red Kidney Beans with Liquids have 1.8 times more Vitamin B1 and 3.3 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• While 5 oz of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contain 1.5 times more Vitamin B2 and 1.3 times more Vitamin B3 than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have insufficient amounts of Vitamin B9

Comparing minerals per 5 ounces for Canned Red Kidney Beans with Liquids vs Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour:

• 5 ounces of Canned Red Kidney Beans with Liquids have 1.7 times more Copper, 2.2 times more Iron, 2 times more Magnesium, 1.9 times more Phosphorus, 3 times more Potassium, 1.4 times more Zinc and 31.4 times more Water than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• While 5 oz of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contain 3.5 times more Sodium than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contain similar levels of Calcium and Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Red Kidney Beans with Liquids have 1.5 times more Omega 3, 1.4 times more Fiber and 2.1 times more Protein than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• While 5 oz of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contain 5.6 times more Energy, 42.8 times more Fat, 45.7 times more Saturated Fat, 16 times more Omega 6, 5.2 times more Carbohydrate and 2.1 times more Sugars than Canned Red Kidney Beans Solids and Liquids.
• 5 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6