Comparing Nutrients in 5 ounces Crackers, flavored, fish-shaped VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, flavored, fish-shaped	9%	34%	57%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Crackers, flavored, fish-shaped	Red Kidney Beans	Recommended Dietary Allowance
Energy	22.6% 656kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	26% 25g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	9.12% 2.9g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	37.3% 0.6g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	29% 4.93g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.6% 93g	67% 87g	130g per day for Men 19-50 years
Sugars	2.3% 1.67g	4.1% 2.98g	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	0.18% 0.13g	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	% 0.43g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	11.6% 4.4g	56.7% 21.5g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Crackers, flavored, fish-shaped	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.8% 9.1mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.8% 0.94mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.27% 0.12mg	43.3% 0.56mg	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	54.2% 217μg	140% 558μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	7.1% 6.38mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	34.8% 5.2mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.7% 39.3μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, flavored, fish-shaped	Red Kidney Beans	Recommended Dietary Allowance
Calcium	11.8% 118mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	81% 6.5mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	35% 0.8mg	68.5% 1.57mg	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	34% 237mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	10.3% 5.67μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	92% 1375mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	0.13% 4.85g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, flavored, fish-shaped VS Red Kidney Beans per 5 oz

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

Lets compare vitamin content per 5 ounces of Crackers, flavored, fish-shaped vs Red Kidney Beans:

• 5 ounces of Crackers, flavored, fish-shaped have 1.3 times more Vitamin B1, 2.4 times more Vitamin B2, 3 times more Vitamin B3, 17.5 times more Vitamin E and 4.9 times more Vitamin K than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 4.7 times more Vitamin B6 and 2.6 times more Vitamin B9 than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Red Kidney Beans provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin E

Comparing minerals per 5 ounces for Crackers, flavored, fish-shaped vs Red Kidney Beans:

• 5 ounces of Crackers, flavored, fish-shaped have 1.3 times more Selenium and 80.8 times more Sodium than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 5.2 times more Copper, 1.5 times more Iron, 5.5 times more Magnesium, 2 times more Manganese, 2.4 times more Phosphorus, 6.1 times more Potassium and 2.6 times more Zinc than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Red Kidney Beans contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, flavored, fish-shaped have 1.4 times more Energy, 16.7 times more Fat, 13.4 times more Saturated Fat and 15.3 times more Omega 6 than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 1.8 times more Sugars, 4.9 times more Fiber and 2.2 times more Protein than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Red Kidney Beans offer comparable quantities of Omega 3 and Carbohydrate per five ounces.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6