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

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, reduced fat	8%	27%	65%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Crackers, wheat, reduced fat	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	21.7% 629kcal	16% 466kcal	2900kcal per day for Men 19-50 years
Fat	19.5% 19g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	9.36% 3g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	77% 1.23g	13.5% 0.22g	1.6g per day for Men 19-50 years
Omega 6	51.5% 8.76g	0.81% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 101g	63.6% 82.7g	130g per day for Men 19-50 years
Sugars	29.3% 21.3g	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	1.72% 1.25g	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	% 2.2g	NA	g per day for Men 19-50 years
Sucrose	% 13g	NA	g per day for Men 19-50 years
Fiber	12.7% 4.8g	93% 35.3g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, reduced fat	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	74% 0.89mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.4% 0.38mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.4% 7.26mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.72mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	43% 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	45% 180μg	139% 557μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.27% 0.2μg	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% 1.67mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, reduced fat	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	11.3% 113mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	35% 0.32mg	157% 1.4mg	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	89% 7.1mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	16% 66.6mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	131% 3mg	68.3% 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	52.2% 366mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	8.75% 298mg	56% 1908mg	3400mg per day for Men 19-50 years
Selenium	27% 14.7μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	73.3% 1100mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.47mg	34.3% 3.77mg	11mg per day for Men 19-50 years
Water	0.1% 3.87g	0.46% 17g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Crackers, wheat, reduced fat have 1.6 times more Vitamin B1, 2.4 times more Vitamin B3 and more Vitamin B12 than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 1.5 times more Vitamin B5, 2.6 times more Vitamin B6, 3.1 times more Vitamin B9 and more Vitamin C than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat and Royal Red Kidney Beans provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Crackers, wheat, reduced fat have insufficient amounts of Vitamin C
• 5 ounces of Royal Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Crackers, wheat, reduced fat as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in five ounces.

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

• 5 ounces of Crackers, wheat, reduced fat have 1.9 times more Manganese, 3.3 times more Selenium and 59.7 times more Sodium than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 1.6 times more Calcium, 4.5 times more Copper, 1.7 times more Iron, 2.9 times more Magnesium, 1.6 times more Phosphorus, 6.4 times more Potassium and 1.5 times more Zinc than Crackers, wheat, reduced fat.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, wheat, reduced fat have 1.3 times more Energy, 29.7 times more Fat, 32.5 times more Saturated Fat, 5.7 times more Omega 3, 63.7 times more Omega 6 and 1.2 times more Carbohydrate than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 7.3 times more Fiber and 2.7 times more Protein than Crackers, wheat, reduced fat.
• 5 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6