Comparing Nutrients in 7 ounces Boiled Kidney Beans VS Nabisco, Nabisco Ritz Crackers

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Nabisco, Nabisco Ritz Crackers	6%	42%	52%

Macro Nutrients

	Boiled Kidney Beans	Nabisco, Nabisco Ritz Crackers	Recommended Dietary Allowance
Energy	8.7% 252kcal	33.7% 976kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	47.5% 46g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	33.8% 11g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	153% 2.44g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	97% 126g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	22.3% 16g	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	1.6% 1.17g	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	% 1.27g	g per day for Men 19-50 years
Sucrose	NA	% 12.6g	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	25.6% 14.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Nabisco, Nabisco Ritz Crackers	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	73% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	60.5% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	14.7% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	9.16% 0.12mg	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	35.7% 143μg	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	46% 6.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	82.7% 99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Nabisco, Nabisco Ritz Crackers	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	30.6% 306mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	27.3% 0.25mg	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	111% 8.87mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	46.6% 1.07mg	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	77.4% 542mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	6.95% 236mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	16.6% 9.13μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	117% 1750mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.17% 6.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Kidney Beans vs Nabisco, Nabisco Ritz Crackers:

• Boiled All Types Kidney Beans have 2 times more Vitamin B6 and 1.8 times more Vitamin B9 than Nabisco, Nabisco Ritz Crackers.
• While Nabisco, Nabisco Ritz Crackers contain 2.8 times more Vitamin B1, 4.6 times more Vitamin B2, 8.4 times more Vitamin B3, 1.7 times more Vitamin B5, 116.3 times more Vitamin E and 6 times more Vitamin K than Boiled All Types Kidney Beans.

Comparing minerals per 7 ounces for Boiled Kidney Beans vs Nabisco, Nabisco Ritz Crackers:

• Boiled All Types Kidney Beans have 1.7 times more Copper, 2.2 times more Magnesium, 3.4 times more Potassium, 1.6 times more Zinc and 21.5 times more Water than Nabisco, Nabisco Ritz Crackers.
• While Nabisco, Nabisco Ritz Crackers contain 4.4 times more Calcium, 2 times more Iron, 1.3 times more Manganese, 2 times more Phosphorus, 4.2 times more Selenium and 882 times more Sodium than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• Boiled All Types Kidney Beans have 2.8 times more Fiber than Nabisco, Nabisco Ritz Crackers.
• While Nabisco, Nabisco Ritz Crackers contain 3.9 times more Energy, 46.4 times more Fat, 74.7 times more Saturated Fat, 7.2 times more Omega 3, 89.4 times more Omega 6, 2.8 times more Carbohydrate and 25.4 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Nabisco, Nabisco Ritz Crackers have similar amounts of Protein per 7 oz.
• Both Boiled All Types Kidney Beans as well as Nabisco, Nabisco Ritz Crackers have insufficient amounts of Glucose and Sucrose in 7 oz.