Comparing Nutrients in 7 ounces Boiled Kidney Beans VS Crackers, standard snack-type, sandwich, with peanut butter filling

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%

Macro Nutrients

	Boiled Kidney Beans	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Energy	8.7% 252kcal	34% 980kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	50.2% 48.7g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	29.8% 9.53g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	53% 9.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	89% 116g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	28.7% 21g	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	1.4% 1g	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	% 5.48g	g per day for Men 19-50 years
Sucrose	NA	% 13g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	12% 4.56g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	40.6% 22.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	81% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	41.4% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	76% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	22.6% 0.29mg	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	42.7% 171μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	0% 0mg	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	0.4% 0.06mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	15.7% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	16% 161mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	71.4% 0.64mg	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	68.7% 5.5mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	67.6% 1.56mg	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	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	12.5% 427mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	106% 1590mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	20.4% 2.24mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.16% 5.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Kidney Beans vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• Boiled All Types Kidney Beans have 1.5 times more Vitamin B9 and more Vitamin C than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While Crackers, standard snack-type, sandwich, with peanut butter filling contain 3.1 times more Vitamin B1, 4.7 times more Vitamin B2, 10.6 times more Vitamin B3, 2.2 times more Vitamin B5 and 68.7 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Crackers, standard snack-type, sandwich, with peanut butter filling have similar amounts of Vitamin B6 and Vitamin K per 7 oz.
• Both Boiled All Types Kidney Beans as well as Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Kidney Beans vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• Boiled All Types Kidney Beans have 1.9 times more Potassium and 22.8 times more Water than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While Crackers, standard snack-type, sandwich, with peanut butter filling contain 2.3 times more Calcium, 1.5 times more Copper, 1.3 times more Magnesium, 1.8 times more Manganese, 2 times more Phosphorus, 9.8 times more Selenium and 801 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Crackers, standard snack-type, sandwich, with peanut butter filling have similar amounts of Iron and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled All Types Kidney Beans have more Omega 3 and 2.8 times more Fiber than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While Crackers, standard snack-type, sandwich, with peanut butter filling contain 3.9 times more Energy, 49.1 times more Fat, 65.8 times more Saturated Fat, 42.1 times more Omega 6, 2.6 times more Carbohydrate, 32.8 times more Sugars and 1.3 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.