Comparing Nutrients in 5 ounces Boiled Red Kidney Beans VS Crackers, cream, Gamesa Sabrosas

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Crackers, cream, Gamesa Sabrosas	6%	39%	55%

Macro Nutrients

	Boiled Red Kidney Beans	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Energy	6.2% 180kcal	23.7% 686kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	29.8% 29g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	23.8% 7.6g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	20% 3.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	70.4% 91g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	18.3% 13.3g	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	1.86% 1.35g	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	% 1.3g	g per day for Men 19-50 years
Sucrose	NA	% 8.8g	g per day for Men 19-50 years
Fiber	27.6% 10.5g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	22% 12.3g	17.7% 9.94g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	35.2% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	7.1% 0.092mg	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	46% 184μg	53% 211μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	27% 0.65μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	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	0.28% 0.043mg	15% 2.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	17.5% 0.16mg	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	52% 4.17mg	131% 10.5mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	48% 1.1mg	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	28.8% 201mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	17% 571mg	5.38% 183mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	24.5% 13.5μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	108% 1627mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	8.5% 0.94mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.17% 6.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Crackers, cream, Gamesa Sabrosas per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Red Kidney Beans versus 5 oz of Crackers, cream, Gamesa Sabrosas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Red Kidney Beans vs Crackers, cream, Gamesa Sabrosas:

• 5 ounces of Boiled Red Kidney Beans have 1.8 times more Vitamin B6 than Crackers, cream, Gamesa Sabrosas.
• While 5 oz of Crackers, cream, Gamesa Sabrosas contain 1.9 times more Vitamin B1, 4.1 times more Vitamin B2, 8.8 times more Vitamin B3, 2.1 times more Vitamin B5, more Vitamin B12, 53 times more Vitamin E and 2.1 times more Vitamin K than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Crackers, cream, Gamesa Sabrosas provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E

Comparing minerals per 5 ounces for Boiled Red Kidney Beans vs Crackers, cream, Gamesa Sabrosas:

• 5 ounces of Boiled Red Kidney Beans have 2.2 times more Copper, 1.8 times more Magnesium, 1.4 times more Phosphorus, 3.1 times more Potassium and 1.6 times more Zinc than Crackers, cream, Gamesa Sabrosas.
• While 5 oz of Crackers, cream, Gamesa Sabrosas contain 2.5 times more Iron, 1.6 times more Manganese, 7.9 times more Selenium and 574 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Crackers, cream, Gamesa Sabrosas contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Red Kidney Beans have 3.7 times more Omega 3, 3.1 times more Fiber and 1.2 times more Protein than Crackers, cream, Gamesa Sabrosas.
• While 5 oz of Crackers, cream, Gamesa Sabrosas contain 3.8 times more Energy, 40.7 times more Fat, 74.5 times more Saturated Fat, 22.4 times more Omega 6, 2.8 times more Carbohydrate and 29.3 times more Sugars than Boiled Red Kidney Beans.
• 5 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6