Comparing Nutrients in 5 ounces Crackers, water biscuits VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, water biscuits	7%	17%	76%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Crackers, water biscuits	Red Kidney Beans	Recommended Dietary Allowance
Energy	18.8% 544kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	10.4% 10g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	9.2% 0.15g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	19.6% 3.34g	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	79.4% 103g	67% 87g	130g per day for Men 19-50 years
Sugars	0% 0g	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	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	26.5% 10g	56.7% 21.5g	38g per day for Men 19-50 years
Protein	18% 10g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Crackers, water biscuits	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	13% 0.16mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.64mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.47% 0.058mg	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	8.5% 34μg	140% 558μg	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% 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	2.74% 0.41mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.13% 2.55μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, water biscuits	Red Kidney Beans	Recommended Dietary Allowance
Calcium	0% 0mg	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	0% 0mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	NA	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	20.2% 142mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	4.13% 140mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	80.7% 44.4μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	54% 809mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	8.38% 0.92mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	0.42% 15.6g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, water biscuits VS Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, water biscuits 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, water biscuits vs Red Kidney Beans:

• 5 oz of Raw Red Kidney Beans contain 5.5 times more Vitamin B1, 5.8 times more Vitamin B2, 1.8 times more Vitamin B3, 9.7 times more Vitamin B6, 16.4 times more Vitamin B9, more Vitamin C and 3.1 times more Vitamin K than Crackers, water biscuits.
• 5 ounces of Crackers, water biscuits have insufficient amounts of Vitamin C and Vitamin K
• Both Crackers, water biscuits as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Crackers, water biscuits vs Red Kidney Beans:

• 5 ounces of Crackers, water biscuits have 9.8 times more Selenium and 47.6 times more Sodium than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain more Calcium, 5.3 times more Copper, more Iron, 6.9 times more Magnesium, 4.1 times more Phosphorus, 13.7 times more Potassium and 4.3 times more Zinc than Crackers, water biscuits.
• 5 ounces of Crackers, water biscuits lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, water biscuits have 6.7 times more Fat and 10.3 times more Omega 6 than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 3.4 times more Omega 3, more Sugars, 2.1 times more Fiber and 3.2 times more Protein than Crackers, water biscuits.
• Both Crackers, water biscuits and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6