Comparing Nutrients in 5 ounces Canned Red Kidney Beans with Liquids VS Crackers, wheat, low salt

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Crackers, wheat, low salt	7%	39%	54%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Crackers, wheat, low salt	Recommended Dietary Allowance
Energy	3.96% 115kcal	23% 670kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	23% 7.34g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	22% 3.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	70.8% 92g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	25.5% 18.5g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.62g	NA	g per day for Men 19-50 years
Fiber	16% 6.1g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	21.8% 12g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Crackers, wheat, low salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	59.7% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	44% 7.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.18mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	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	8.15% 32.6μg	17.7% 71μg	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	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	4.72% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	11.3% 13.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Crackers, wheat, low salt	Recommended Dietary Allowance
Calcium	4.1% 41mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	50% 0.45mg	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	78% 6.24mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	110% 2.52mg	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	44.5% 312mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	8.46% 288mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	87% 47.8μg	55μg per day for Men 19-50 years
Sodium	24% 363mg	18% 269mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	3% 111g	0.12% 4.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Crackers, wheat, low salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Red Kidney Beans with Liquids versus 5 oz of Crackers, wheat, low salt 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, wheat, low salt:

• 5 oz of Crackers, wheat, low salt contain 4.8 times more Vitamin B1, 4.9 times more Vitamin B2, 10 times more Vitamin B3, 4 times more Vitamin B5, 1.7 times more Vitamin B6, 2.2 times more Vitamin B9, 25 times more Vitamin E and 2.3 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
• 5 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• Both Canned Red Kidney Beans Solids and Liquids as well as Crackers, wheat, low salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Red Kidney Beans with Liquids vs Crackers, wheat, low salt:

• 5 ounces of Canned Red Kidney Beans with Liquids have 1.3 times more Potassium, 1.3 times more Sodium and 25.1 times more Water than Crackers, wheat, low salt.
• While 5 oz of Crackers, wheat, low salt contain 1.7 times more Calcium, 2.2 times more Copper, 3.5 times more Iron, 2.1 times more Magnesium, 6.1 times more Manganese, 2.1 times more Phosphorus, 30.6 times more Selenium and 2.6 times more Zinc than Canned Red Kidney Beans Solids and Liquids.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Crackers, wheat, low salt contain 5.8 times more Energy, 57.2 times more Fat, 41.4 times more Saturated Fat, 2.7 times more Omega 3, 32 times more Omega 6, 4.4 times more Carbohydrate, 7 times more Sugars and 1.6 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Crackers, wheat, low salt offer comparable quantities of Fiber per five ounces.
• 5 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6