Comparing Nutrients in 5 ounces Royal Red Kidney Beans VS Crackers, wheat, regular

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Crackers, wheat, regular	6%	32%	62%

Macro Nutrients

	Royal Red Kidney Beans	Crackers, wheat, regular	Recommended Dietary Allowance
Energy	16% 466kcal	22.2% 645kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	24% 23.2g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	14.2% 4.55g	32g per day for Men 19-50 years
Omega 3	13.5% 0.22g	87.4% 1.4g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	62.3% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.6% 82.7g	77% 100g	130g per day for Men 19-50 years
Sugars	NA	30.3% 22g	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	0.82% 0.6g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 16.7g	g per day for Men 19-50 years
Fiber	93% 35.3g	25.7% 9.8g	38g per day for Men 19-50 years
Protein	64% 36g	18.5% 10.3g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Crackers, wheat, regular	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	33.5% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	35.6% 5.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	26.6% 0.35mg	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	139% 557μg	13.5% 54μg	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	NA	14.6% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.8% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Crackers, wheat, regular	Recommended Dietary Allowance
Calcium	18.6% 186mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	157% 1.4mg	43% 0.39mg	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	154% 12.3mg	46.8% 3.74mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	95% 2.2mg	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	61% 428mg	700mg per day for Men 19-50 years
Potassium	56% 1908mg	11.8% 401mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	66% 991mg	1500mg per day for Men 19-50 years
Zinc	34.3% 3.77mg	21% 2.32mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.11% 3.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Crackers, wheat, regular per 5 oz

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

Lets compare vitamin content per 5 ounces of Royal Red Kidney Beans vs Crackers, wheat, regular:

• 5 ounces of Royal Red Kidney Beans have 1.4 times more Vitamin B1, 1.6 times more Vitamin B2, 1.4 times more Vitamin B5, 1.6 times more Vitamin B6, 10.3 times more Vitamin B9 and more Vitamin C than Crackers, wheat, regular.
• While 5 oz of Crackers, wheat, regular contain 1.9 times more Vitamin B3 than Raw Royal Red Kidney Beans.
• 5 ounces of Crackers, wheat, regular have insufficient amounts of Vitamin C
• Both Raw Royal Red Kidney Beans as well as Crackers, wheat, regular have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Royal Red Kidney Beans vs Crackers, wheat, regular:

• 5 ounces of Royal Red Kidney Beans have 1.4 times more Calcium, 3.6 times more Copper, 3.3 times more Iron, 1.9 times more Magnesium, 1.3 times more Phosphorus, 4.8 times more Potassium and 1.6 times more Zinc than Crackers, wheat, regular.
• While 5 oz of Crackers, wheat, regular contain 1.4 times more Manganese, 3.1 times more Selenium and 53.8 times more Sodium than Raw Royal Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Royal Red Kidney Beans have 3.6 times more Fiber and 3.5 times more Protein than Crackers, wheat, regular.
• While 5 oz of Crackers, wheat, regular contain 1.4 times more Energy, 36.4 times more Fat, 49.4 times more Saturated Fat, 6.5 times more Omega 3 and 77.1 times more Omega 6 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Crackers, wheat, regular offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6