Comparing Nutrients in 5 ounces Crackers, wheat, regular VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, regular	6%	32%	62%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Crackers, wheat, regular	Red Kidney Beans	Recommended Dietary Allowance
Energy	22.2% 645kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	24% 23.2g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	14.2% 4.55g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	87.4% 1.4g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	62.3% 10.6g	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	77% 100g	67% 87g	130g per day for Men 19-50 years
Sugars	30.3% 22g	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	0.82% 0.6g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 16.7g	NA	g per day for Men 19-50 years
Fiber	25.7% 9.8g	56.7% 21.5g	38g per day for Men 19-50 years
Protein	18.5% 10.3g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, regular	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	33.5% 0.4mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.6% 5.7mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.6% 0.35mg	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	13.5% 54μg	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	14.6% 2.2mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.8% 20μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, regular	Red Kidney Beans	Recommended Dietary Allowance
Calcium	13% 130mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	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	46.8% 3.74mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	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	61% 428mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	11.8% 401mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	66% 991mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	21% 2.32mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	0.11% 3.9g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, wheat, regular VS Red Kidney Beans per 5 oz

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

• 5 ounces of Crackers, wheat, regular have 1.9 times more Vitamin B3, 7.4 times more Vitamin E and 2.5 times more Vitamin K than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 2.1 times more Vitamin B1, 1.5 times more Vitamin B2, 1.4 times more Vitamin B5, 1.6 times more Vitamin B6, 10.4 times more Vitamin B9 and more Vitamin C than Crackers, wheat, regular.
• 5 ounces of Crackers, wheat, regular have insufficient amounts of Vitamin C
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Crackers, wheat, regular as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Crackers, wheat, regular vs Red Kidney Beans:

• 5 ounces of Crackers, wheat, regular have 1.4 times more Manganese, 3.1 times more Selenium and 58.3 times more Sodium than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 2.6 times more Copper, 2.5 times more Iron, 1.9 times more Magnesium, 1.3 times more Phosphorus, 4.8 times more Potassium and 1.7 times more Zinc than Crackers, wheat, regular.
• Both Crackers, wheat, regular and Red Kidney Beans contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, wheat, regular have 1.4 times more Energy, 15.5 times more Fat, 20.8 times more Saturated Fat, 2.8 times more Omega 3, 32.8 times more Omega 6 and 7.4 times more Sugars than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 2.2 times more Fiber and 3.1 times more Protein than Crackers, wheat, regular.
• Both Crackers, wheat, regular and Red Kidney Beans offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6