Comparing Nutrients in 7 ounces Canned Kidney Beans VS Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free	6%	36%	58%

Macro Nutrients

	Canned Kidney Beans	Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free	Recommended Dietary Allowance
Energy	5.75% 167kcal	32.2% 935kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	38.7% 37.6g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	NA	32g per day for Men 19-50 years
Omega 3	10% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	103% 134g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.67g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	NA	38g per day for Men 19-50 years
Protein	18.5% 10.4g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	NA	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% 71.4μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	62% 0.56mg	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	29% 2.32mg	48% 3.85mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	44.4% 187mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	204% 4.7mg	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	25.5% 179mg	76.3% 534mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	15% 506mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	39% 587mg	97% 1449mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.17% 6.13g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Kidney Beans versus 7 oz of Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free:

• 7 oz of Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free contain 5.7 times more Vitamin B5 than Canned All Types Kidney Beans.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free:

• 7 ounces of Canned Kidney Beans have 25.3 times more Water than Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free.
• While 7 oz of Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free contain 1.7 times more Calcium, 2.1 times more Copper, 1.7 times more Iron, 3.5 times more Magnesium, 14 times more Manganese, 3 times more Phosphorus, 2.5 times more Sodium and 3.7 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free contain 5.6 times more Energy, 31.6 times more Fat, 4.7 times more Carbohydrate and 1.5 times more Protein than Canned All Types Kidney Beans.