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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%

Macro Nutrients

	Boiled California Red Kidney Beans	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Energy	8.5% 246kcal	34% 980kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	50.2% 48.7g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	29.8% 9.53g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	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	34.2% 44.5g	89% 116g	130g per day for Men 19-50 years
Sugars	NA	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	48.6% 18.5g	12% 4.56g	38g per day for Men 19-50 years
Protein	32.4% 18g	40.6% 22.8g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red 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	21.3% 0.26mg	81% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	41.4% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	76% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	36.7% 147μg	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	NA	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15.7% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Calcium	13% 131mg	16% 161mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	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	74% 5.9mg	68.7% 5.5mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	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% 272mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	12.5% 427mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	106% 1590mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	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

Nutrient Comparison: Boiled California Red Kidney Beans VS Crackers, standard snack-type, sandwich, with peanut butter filling per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Crackers, standard snack-type, sandwich, with peanut butter filling 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, standard snack-type, sandwich, with peanut butter filling:

• 7 oz of Crackers, standard snack-type, sandwich, with peanut butter filling contain 3.8 times more Vitamin B1, 4.4 times more Vitamin B2, 11.3 times more Vitamin B3, 2.2 times more Vitamin B5 and 1.4 times more Vitamin B6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Crackers, standard snack-type, sandwich, with peanut butter filling provide similar amounts of Vitamin B9 per seven ounces.
• Both Boiled California Red Kidney Beans as well as Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Boiled California Red Kidney Beans have 1.9 times more Potassium than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While 7 oz of Crackers, standard snack-type, sandwich, with peanut butter filling contain 2.5 times more Manganese, 2 times more Phosphorus, 9 times more Selenium, 200.3 times more Sodium and 1.3 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Crackers, standard snack-type, sandwich, with peanut butter filling contain similar levels of Calcium, Copper, Iron and Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have more Omega 3 and 4 times more Fiber than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While 7 oz of Crackers, standard snack-type, sandwich, with peanut butter filling contain 4 times more Energy, 272.7 times more Fat, 343.1 times more Saturated Fat, 227.6 times more Omega 6, 2.6 times more Carbohydrate and 1.3 times more Protein than Boiled California Red Kidney Beans.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6
• 7 ounces of Crackers, standard snack-type, sandwich, with peanut butter filling provide inadequate amounts of Omega 3