Comparing Nutrients in 5 ounces Crackers, rye, wafers, seasoned VS Boiled Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, seasoned	9%	20%	71%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Crackers, rye, wafers, seasoned	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	18.6% 540kcal	6% 174kcal	2900kcal per day for Men 19-50 years
Fat	13.4% 13g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	5.7% 1.82g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	5.05% 0.081g	1.6g per day for Men 19-50 years
Omega 6	27.4% 4.65g	0.3% 0.051g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.5% 105g	24% 31g	130g per day for Men 19-50 years
Sugars	NA	NA	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	78% 29.6g	34.7% 13g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, seasoned	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.3% 0.45mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.3% 0.32mg	7.3% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.7% 0.27mg	11.3% 0.15mg	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	18.4% 73.7μg	26.2% 105μg	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	0.16% 0.14mg	1.9% 1.7mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, rye, wafers, seasoned	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.24% 62.4mg	6.24% 62.4mg	1000mg per day for Men 19-50 years
Copper	78% 0.7mg	41.3% 0.37mg	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	54% 4.3mg	49% 3.93mg	8mg per day for Men 19-50 years
Magnesium	35.8% 150mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	146% 3.36mg	15.7% 0.36mg	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	62% 435mg	28.8% 201mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	15.8% 536mg	3400mg per day for Men 19-50 years
Selenium	83.8% 46μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	84% 1257mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	11.6% 1.28mg	11mg per day for Men 19-50 years
Water	0.15% 5.67g	2.57% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, rye, wafers, seasoned VS Boiled Royal Red Kidney Beans per 5 oz

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

Lets compare vitamin content per 5 ounces of Crackers, rye, wafers, seasoned vs Boiled Royal Red Kidney Beans:

• 5 ounces of Crackers, rye, wafers, seasoned have 3.3 times more Vitamin B1, 3.3 times more Vitamin B2, 4.5 times more Vitamin B3, 2.5 times more Vitamin B5 and 1.8 times more Vitamin B6 than Boiled Royal Red Kidney Beans.
• While 5 oz of Boiled Royal Red Kidney Beans contain 1.4 times more Vitamin B9 than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned as well as Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Crackers, rye, wafers, seasoned vs Boiled Royal Red Kidney Beans:

• 5 ounces of Crackers, rye, wafers, seasoned have 1.9 times more Copper, 2.5 times more Magnesium, 9.3 times more Manganese, 2.2 times more Phosphorus, 1.2 times more Potassium, 27.1 times more Selenium, 177.4 times more Sodium and 2.8 times more Zinc than Boiled Royal Red Kidney Beans.
• Both Crackers, rye, wafers, seasoned and Boiled Royal Red Kidney Beans contain similar levels of Calcium and Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, rye, wafers, seasoned have 3.1 times more Energy, 54.1 times more Fat, 53.6 times more Saturated Fat, 5.6 times more Omega 3, 91.2 times more Omega 6, 3.4 times more Carbohydrate and 2.2 times more Fiber than Boiled Royal Red Kidney Beans.
• Both Crackers, rye, wafers, seasoned and Boiled Royal Red Kidney Beans offer comparable quantities of Protein per five ounces.
• 5 ounces of Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6