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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%

Macro Nutrients

	Red Kidney Beans	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	16.5% 478kcal	20.4% 593kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	12.6% 12.2g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	7.32% 2.34g	32g per day for Men 19-50 years
Omega 3	31.7% 0.51g	49% 0.78g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	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	67% 87g	80.7% 105g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	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	NA	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	NA	% 0.17g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	56.7% 21.5g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	57% 32g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	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	72% 0.86mg	83% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	57% 9.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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	2% 0.3mg	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	11.8% 118mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	22% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.078% 3.1μg	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	119% 9.5mg	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.57mg	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	82.2% 575mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	56.7% 1926mg	6.34% 215mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	26.5% 14.6μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	89% 1334mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	8.9% 0.98mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.19% 7.16g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Red Kidney Beans have 1.5 times more Vitamin B5, 4.6 times more Vitamin B6, 2.9 times more Vitamin B9 and more Vitamin C than Crackers, saltines (includes oyster, soda, soup).
• While 5 oz of Crackers, saltines (includes oyster, soda, soup) contain 2.3 times more Vitamin B2, 3.1 times more Vitamin B3, more Vitamin B12, 5.5 times more Vitamin E and 4.5 times more Vitamin K than Raw Red Kidney Beans.
• Both Red Kidney Beans and Crackers, saltines (includes oyster, soda, soup) provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E
• 5 ounces of Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin A and Vitamin D in five ounces.

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

• 5 ounces of Red Kidney Beans have 4.4 times more Calcium, 5 times more Copper, 1.2 times more Iron, 6 times more Magnesium, 1.6 times more Manganese, 4 times more Phosphorus, 8.9 times more Potassium and 4 times more Zinc than Crackers, saltines (includes oyster, soda, soup).
• While 5 oz of Crackers, saltines (includes oyster, soda, soup) contain 3.2 times more Selenium and 78.4 times more Sodium than Raw Red Kidney Beans.
• 5 ounces of Crackers, saltines (includes oyster, soda, soup) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Red Kidney Beans have 1.6 times more Sugars, 5.4 times more Fiber and 2.4 times more Protein than Crackers, saltines (includes oyster, soda, soup).
• While 5 oz of Crackers, saltines (includes oyster, soda, soup) contain 8.2 times more Fat, 10.7 times more Saturated Fat, 1.5 times more Omega 3 and 18.7 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Crackers, saltines (includes oyster, soda, soup) offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6