Comparing Nutrients in 5 ounces Canned Red Kidney Beans with Liquids VS Crackers, saltines (includes oyster, soda, soup)

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	3.96% 115kcal	20.4% 593kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	12.6% 12.2g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	7.32% 2.34g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	49% 0.78g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	35.6% 6.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	80.7% 105g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	2.52% 1.83g	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	0.37% 0.27g	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	% 0.17g	g per day for Men 19-50 years
Sucrose	% 2.62g	% 0g	g per day for Men 19-50 years
Fiber	16% 6.1g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	83% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	57% 9.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.18mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	9.38% 0.12mg	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	47.5% 190μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.3% 0.13μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.26% 1.13mg	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	0.19% 0.028mg	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	4.1% 41mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	22% 0.2mg	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	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	42.3% 0.97mg	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	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	6.34% 215mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	26.5% 14.6μg	55μg per day for Men 19-50 years
Sodium	24% 363mg	89% 1334mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	8.9% 0.98mg	11mg per day for Men 19-50 years
Water	3% 111g	0.19% 7.16g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Crackers, saltines (includes oyster, soda, soup) per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Red Kidney Beans with Liquids versus 5 oz of Crackers, saltines (includes oyster, soda, soup) 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, saltines (includes oyster, soda, soup):

• 5 oz of Crackers, saltines (includes oyster, soda, soup) contain 6.6 times more Vitamin B1, 7.3 times more Vitamin B2, 13 times more Vitamin B3, 4.1 times more Vitamin B5, 5.8 times more Vitamin B9, more Vitamin B12, 57.5 times more Vitamin E and 6.2 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Crackers, saltines (includes oyster, soda, soup) provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin B12 and Vitamin E
• Both Canned Red Kidney Beans Solids and Liquids as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Red Kidney Beans with Liquids vs Crackers, saltines (includes oyster, soda, soup):

• 5 ounces of Canned Red Kidney Beans with Liquids have 1.5 times more Calcium, 1.3 times more Magnesium, 1.7 times more Potassium and 15.4 times more Water than Crackers, saltines (includes oyster, soda, soup).
• While 5 oz of Crackers, saltines (includes oyster, soda, soup) contain 4.5 times more Iron, 2.4 times more Manganese, 9.4 times more Selenium and 3.7 times more Sodium than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Crackers, saltines (includes oyster, soda, soup) contain similar levels of Copper, Phosphorus and Zinc per five ounces.
• 5 ounces of Crackers, saltines (includes oyster, soda, soup) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Red Kidney Beans with Liquids have 1.4 times more Sugars and 1.5 times more Fiber than Crackers, saltines (includes oyster, soda, soup).
• While 5 oz of Crackers, saltines (includes oyster, soda, soup) contain 5.2 times more Energy, 24 times more Fat, 13.2 times more Saturated Fat, 10.8 times more Omega 3, 51.5 times more Omega 6, 5 times more Carbohydrate and 1.8 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• 5 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6