Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Crackers, whole-wheat

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Crackers, whole-wheat	9%	28%	63%

Macro Nutrients

	Boiled California Red Kidney Beans	Crackers, whole-wheat	Recommended Dietary Allowance
Energy	8.5% 246kcal	29.2% 847kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	105% 1.67g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	71% 12g	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	106% 138g	130g per day for Men 19-50 years
Sugars	NA	3.26% 2.36g	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% 0g	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	% 0.64g	g per day for Men 19-50 years
Sucrose	NA	% 1.7g	g per day for Men 19-50 years
Fiber	48.6% 18.5g	53.8% 20.4g	38g per day for Men 19-50 years
Protein	32.4% 18g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Crackers, whole-wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	57.4% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	28.2% 0.37mg	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	14% 55.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Crackers, whole-wheat	Recommended Dietary Allowance
Calcium	13% 131mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	93% 0.83mg	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	83% 6.63mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	186% 4.27mg	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	94% 657mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	106% 1588mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.16% 5.83g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Crackers, whole-wheat per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Crackers, whole-wheat 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, whole-wheat:

• 7 ounces of Boiled California Red Kidney Beans have 3 times more Vitamin B2 and 2.6 times more Vitamin B9 than Crackers, whole-wheat.
• While 7 oz of Crackers, whole-wheat contain 1.4 times more Vitamin B1, 8.6 times more Vitamin B3, 3.8 times more Vitamin B5 and 1.8 times more Vitamin B6 than Boiled California Red Kidney Beans.
• 7 ounces of Crackers, whole-wheat have insufficient amounts of Vitamin B2
• Both Boiled California Red Kidney Beans as well as Crackers, whole-wheat 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, whole-wheat:

• 7 ounces of Boiled California Red Kidney Beans have 1.8 times more Calcium and 1.2 times more Potassium than Crackers, whole-wheat.
• While 7 oz of Crackers, whole-wheat contain 1.5 times more Copper, 2.3 times more Magnesium, 6.8 times more Manganese, 2.4 times more Phosphorus, 8.4 times more Selenium, 200 times more Sodium and 3.1 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Crackers, whole-wheat contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Crackers, whole-wheat contain 3.4 times more Energy, 157 times more Fat, 147.4 times more Saturated Fat, 26.3 times more Omega 3, 304.8 times more Omega 6 and 3.1 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Crackers, whole-wheat offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6