Comparing Nutrients in 5 ounces Red Kidney Beans VS Crackers, whole-wheat, low salt

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Crackers, whole-wheat, low salt	8%	33%	59%

Macro Nutrients

	Red Kidney Beans	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Energy	16.5% 478kcal	21.7% 628kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	25% 24.4g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	31.7% 0.51g	33.3% 0.53g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	52% 8.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	74.8% 97g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	0.72% 0.52g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	56.7% 21.5g	39% 15g	38g per day for Men 19-50 years
Protein	57% 32g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Crackers, whole-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	72% 0.86mg	23.7% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	20% 0.26mg	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	9.92% 39.7μg	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	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	8.13% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	9.8% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Calcium	11.8% 118mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	70% 0.63mg	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	54.6% 4.37mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	33.4% 140mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.57mg	138% 3.2mg	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	59.7% 418mg	700mg per day for Men 19-50 years
Potassium	56.7% 1926mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	17.6% 264mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	27.7% 3.05mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.1% 3.83g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Crackers, whole-wheat, low salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Red Kidney Beans versus 5 oz of Crackers, whole-wheat, low salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Red Kidney Beans vs Crackers, whole-wheat, low salt:

• 5 ounces of Red Kidney Beans have 3 times more Vitamin B1, 2.2 times more Vitamin B2, 2.2 times more Vitamin B6, 14.1 times more Vitamin B9 and more Vitamin C than Crackers, whole-wheat, low salt.
• While 5 oz of Crackers, whole-wheat, low salt contain 2.1 times more Vitamin B3, 4.1 times more Vitamin E and 1.5 times more Vitamin K than Raw Red Kidney Beans.
• Both Red Kidney Beans and Crackers, whole-wheat, low salt provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• 5 ounces of Crackers, whole-wheat, low salt have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Crackers, whole-wheat, low salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Red Kidney Beans vs Crackers, whole-wheat, low salt:

• 5 ounces of Red Kidney Beans have 1.7 times more Calcium, 1.6 times more Copper, 2.2 times more Iron, 1.4 times more Magnesium, 1.4 times more Phosphorus, 4.6 times more Potassium and 1.3 times more Zinc than Crackers, whole-wheat, low salt.
• While 5 oz of Crackers, whole-wheat, low salt contain 2 times more Manganese, 4.6 times more Selenium and 15.5 times more Sodium than Raw Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Red Kidney Beans have 5.7 times more Sugars, 1.4 times more Fiber and 2.6 times more Protein than Crackers, whole-wheat, low salt.
• While 5 oz of Crackers, whole-wheat, low salt contain 1.3 times more Energy, 16.2 times more Fat, 22 times more Saturated Fat and 27.3 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Crackers, whole-wheat, low salt offer comparable quantities of Omega 3 and Carbohydrate per five ounces.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6