Comparing Nutrients in 5 ounces Boiled Red Kidney Beans VS Crackers, gluten-free, multi-seeded and multigrain

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%

Macro Nutrients

	Boiled Red Kidney Beans	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Energy	6.2% 180kcal	22% 642kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	23% 22.5g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	9.16% 2.93g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	82% 1.3g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	42% 7.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	72.3% 94g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	1.7% 1.2g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	27.6% 10.5g	38% 14.5g	38g per day for Men 19-50 years
Protein	22% 12.3g	28.5% 16g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	24.6% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	43% 6.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	23.8% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	40.3% 0.52mg	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	12.4% 49.6μg	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	1.9% 1.7mg	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	0.28% 0.043mg	14% 2.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	16% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	33.7% 337mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	86.5% 0.78mg	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	50% 4mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	151% 3.47mg	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	75.7% 530mg	700mg per day for Men 19-50 years
Potassium	17% 571mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	45% 24.7μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	41.4% 621mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	34% 3.74mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.14% 5.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Crackers, gluten-free, multi-seeded and multigrain per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Red Kidney Beans versus 5 oz of Crackers, gluten-free, multi-seeded and multigrain 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, gluten-free, multi-seeded and multigrain:

• 5 ounces of Boiled Red Kidney Beans have 3.7 times more Vitamin B9 than Crackers, gluten-free, multi-seeded and multigrain.
• While 5 oz of Crackers, gluten-free, multi-seeded and multigrain contain 1.3 times more Vitamin B1, 3 times more Vitamin B2, 8.4 times more Vitamin B3, 3.8 times more Vitamin B5, 3.1 times more Vitamin B6, 50 times more Vitamin E and 1.6 times more Vitamin K than Boiled Red Kidney Beans.
• 5 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• Both Boiled Red Kidney Beans as well as Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Red Kidney Beans vs Crackers, gluten-free, multi-seeded and multigrain:

• 5 oz of Crackers, gluten-free, multi-seeded and multigrain contain 8.5 times more Calcium, 2.3 times more Copper, 3.6 times more Magnesium, 5.1 times more Manganese, 2.6 times more Phosphorus, 14.5 times more Selenium, 219 times more Sodium and 2.5 times more Zinc than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Crackers, gluten-free, multi-seeded and multigrain contain similar levels of Iron and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Crackers, gluten-free, multi-seeded and multigrain contain 3.6 times more Energy, 31.7 times more Fat, 28.7 times more Saturated Fat, 5.5 times more Omega 3, 47.1 times more Omega 6, 2.9 times more Carbohydrate, 1.4 times more Fiber and 1.3 times more Protein than Boiled Red Kidney Beans.
• 5 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6