Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%

Macro Nutrients

	Boiled California Red Kidney Beans	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Energy	8.5% 246kcal	31.2% 905kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	31.5% 30.6g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	35.4% 11.3g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	15.5% 2.63g	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	117% 153g	130g per day for Men 19-50 years
Sugars	NA	10.7% 7.74g	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	0.82% 0.6g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 6.35g	g per day for Men 19-50 years
Fiber	48.6% 18.5g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	32.4% 18g	8.86% 4.96g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	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	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	7.8% 1.25mg	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	10.7% 0.14mg	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	3.47% 14μg	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	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, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Calcium	13% 131mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	19% 0.17mg	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	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	25.8% 0.59mg	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	16% 113mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	5% 171mg	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	118% 1766mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.13% 4.92g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour 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, gluten-free, multigrain and vegetable, made with corn starch and white rice flour:

• 7 ounces of Boiled California Red Kidney Beans have 2.2 times more Vitamin B1, 1.5 times more Vitamin B6 and 10.6 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• While 7 oz of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contain 1.6 times more Vitamin B2 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have insufficient amounts of Vitamin B9

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour:

• 7 ounces of Boiled California Red Kidney Beans have 2.4 times more Calcium, 3.3 times more Copper, 5.3 times more Iron, 3.2 times more Magnesium, 2.4 times more Phosphorus, 4.9 times more Potassium and 2 times more Zinc than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• While 7 oz of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contain 222.5 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 3.1 times more Fiber and 3.7 times more Protein than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• While 7 oz of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contain 3.7 times more Energy, 171.2 times more Fat, 407.9 times more Saturated Fat, 66.4 times more Omega 6 and 3.4 times more Carbohydrate than Boiled California Red Kidney Beans.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6