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

Macros Ratio

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

Macro Nutrients

	Crackers, saltines (includes oyster, soda, soup)	Red Kidney Beans	Recommended Dietary Allowance
Energy	20.4% 593kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	12.6% 12.2g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	7.32% 2.34g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	49% 0.78g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	35.6% 6.06g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.7% 105g	67% 87g	130g per day for Men 19-50 years
Sugars	2.52% 1.83g	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	0.37% 0.27g	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	% 0.17g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	56.7% 21.5g	38g per day for Men 19-50 years
Protein	24% 13.4g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines (includes oyster, soda, soup)	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83% 1mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.13mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.38% 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	47.5% 190μg	140% 558μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.3% 0.13μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.1% 6.38mg	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	11% 1.63mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines (includes oyster, soda, soup)	Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.7% 27mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	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	99% 7.9mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	42.3% 0.97mg	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	20.7% 145mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	6.34% 215mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	26.5% 14.6μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	89% 1334mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	8.9% 0.98mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	0.19% 7.16g	0.45% 16.7g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Crackers, saltines (includes oyster, soda, soup) have 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 Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 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).
• Both Crackers, saltines (includes oyster, soda, soup) and Red Kidney Beans provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin C
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E
• Both Crackers, saltines (includes oyster, soda, soup) as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in five ounces.

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

• 5 ounces of Crackers, saltines (includes oyster, soda, soup) have 3.2 times more Selenium and 78.4 times more Sodium than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 4.4 times more Calcium, 5 times more Copper, 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).
• Both Crackers, saltines (includes oyster, soda, soup) and Red Kidney Beans contain similar levels of Iron per five ounces.
• 5 ounces of Crackers, saltines (includes oyster, soda, soup) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, saltines (includes oyster, soda, soup) have 1.2 times more Energy, 8.2 times more Fat, 10.7 times more Saturated Fat, 1.5 times more Omega 3, 18.7 times more Omega 6 and 1.2 times more Carbohydrate than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 1.6 times more Sugars, 5.4 times more Fiber and 2.4 times more Protein than Crackers, saltines (includes oyster, soda, soup).
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6