Comparing Nutrients in 7 ounces Boiled Kidney Beans VS Crackers, flavored, fish-shaped

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Crackers, flavored, fish-shaped	9%	34%	57%

Macro Nutrients

	Boiled Kidney Beans	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	8.7% 252kcal	31.7% 919kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	36.2% 35g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	52.2% 0.84g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	40.6% 6.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	100% 130g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	3.23% 2.34g	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	0.25% 0.18g	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	% 0.6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	16% 6.15g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	134% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	78.5% 1.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	79.5% 12.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	13% 0.17mg	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	64.5% 258μg	76% 304μg	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	0.4% 0.06mg	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	46% 55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	29.5% 0.27mg	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	55% 4.4mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	48.7% 1.12mg	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	39% 274mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	128% 1925mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	19.7% 2.16mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.18% 6.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Kidney Beans vs Crackers, flavored, fish-shaped:

• Boiled All Types Kidney Beans have 1.4 times more Vitamin B6 than Crackers, flavored, fish-shaped.
• While Crackers, flavored, fish-shaped contain 5.1 times more Vitamin B1, 8.9 times more Vitamin B2, 11.1 times more Vitamin B3, 3 times more Vitamin B5, 122.7 times more Vitamin E and 3.3 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Crackers, flavored, fish-shaped have similar amounts of Vitamin B9 per 7 oz.

Comparing minerals per 7 ounces for Boiled Kidney Beans vs Crackers, flavored, fish-shaped:

• Boiled All Types Kidney Beans have 1.6 times more Copper, 1.7 times more Magnesium, 1.8 times more Potassium and 19.6 times more Water than Crackers, flavored, fish-shaped.
• While Crackers, flavored, fish-shaped contain 2.4 times more Calcium, 2.1 times more Iron, 1.3 times more Manganese, 3.6 times more Selenium and 970 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Crackers, flavored, fish-shaped have similar amounts of Phosphorus and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled All Types Kidney Beans have 2.1 times more Fiber than Crackers, flavored, fish-shaped.
• While Crackers, flavored, fish-shaped contain 3.6 times more Energy, 35.4 times more Fat, 28.2 times more Saturated Fat, 2.5 times more Omega 3, 32.2 times more Omega 6, 2.9 times more Carbohydrate and 3.7 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Crackers, flavored, fish-shaped have similar amounts of Protein per 7 oz.
• Both Boiled All Types Kidney Beans as well as Crackers, flavored, fish-shaped have insufficient amounts of Glucose and Sucrose in 7 oz.