Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Crackers, cream, La Moderna Rikis Cream Crackers

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Crackers, cream, La Moderna Rikis Cream Crackers	6%	38%	56%

Macro Nutrients

	Boiled California Red Kidney Beans	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Energy	8.5% 246kcal	31.8% 921kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	40% 38.7g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	16.3% 5.23g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	7.14% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	99% 129g	130g per day for Men 19-50 years
Sugars	NA	28.5% 20.7g	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	3% 2.2g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	NA	% 16g	g per day for Men 19-50 years
Fiber	48.6% 18.5g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	32.4% 18g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	36.7% 147μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	66% 1.6μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Calcium	13% 131mg	146% 1457mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	25% 0.22mg	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	74% 5.9mg	165% 13mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	73% 1.68mg	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% 272mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	6.83% 232mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	99% 1492mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	74% 8.16mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.24% 8.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Crackers, cream, La Moderna Rikis Cream Crackers per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Crackers, cream, La Moderna Rikis Cream Crackers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled California Red Kidney Beans vs Crackers, cream, La Moderna Rikis Cream Crackers:

• 7 oz of Crackers, cream, La Moderna Rikis Cream Crackers contain more Vitamin B12 than Boiled California Red Kidney Beans.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Crackers, cream, La Moderna Rikis Cream Crackers:

• 7 ounces of Boiled California Red Kidney Beans have 2.6 times more Copper, 1.7 times more Magnesium, 1.4 times more Phosphorus and 3.6 times more Potassium than Crackers, cream, La Moderna Rikis Cream Crackers.
• While 7 oz of Crackers, cream, La Moderna Rikis Cream Crackers contain 11.1 times more Calcium, 2.2 times more Iron, 2.7 times more Manganese, 188 times more Sodium and 4.8 times more Zinc than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 1.6 times more Omega 3, 3.9 times more Fiber and 1.3 times more Protein than Crackers, cream, La Moderna Rikis Cream Crackers.
• While 7 oz of Crackers, cream, La Moderna Rikis Cream Crackers contain 3.7 times more Energy, 216.7 times more Fat, 188.1 times more Saturated Fat, 30.6 times more Omega 6 and 2.9 times more Carbohydrate than Boiled California Red Kidney Beans.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6
• 7 ounces of Crackers, cream, La Moderna Rikis Cream Crackers provide inadequate amounts of Omega 3