Comparing Nutrients in 7 ounces California Red Kidney Beans VS Crackers, gluten-free, multi-seeded and multigrain

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%

Macro Nutrients

	California Red Kidney Beans	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Energy	22.6% 655kcal	31% 899kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	32.4% 31.4g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	13% 4.1g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	115% 1.84g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	58.8% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	101% 132g	130g per day for Men 19-50 years
Sugars	NA	2.35% 1.7g	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	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.7g	g per day for Men 19-50 years
Fiber	130% 49.4g	53.3% 20.2g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	40% 22.3g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	26.4% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	60% 9.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	33.3% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	56.5% 0.73mg	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	195% 782μg	17.4% 69.5μg	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	9.92% 8.93mg	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	20% 2.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.7% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Calcium	38.7% 387mg	47.2% 472mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	121% 1.1mg	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	232% 18.6mg	70.2% 5.6mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	77.5% 325mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	211% 4.86mg	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	115% 804mg	106% 742mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	22.2% 756mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	62.8% 34.5μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	58% 869mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	47.6% 5.24mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.19% 7.12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Crackers, gluten-free, multi-seeded and multigrain:

• Raw California Red Kidney Beans have 2.5 times more Vitamin B1, 1.3 times more Vitamin B2, 11.3 times more Vitamin B9 and more Vitamin C than Crackers, gluten-free, multi-seeded and multigrain.
• While Crackers, gluten-free, multi-seeded and multigrain contain 2.3 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Crackers, gluten-free, multi-seeded and multigrain have similar amounts of Vitamin B5 and Vitamin B6 per 7 oz.
• Both Raw California Red Kidney Beans as well as Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Crackers, gluten-free, multi-seeded and multigrain:

• Raw California Red Kidney Beans have 2 times more Copper, 3.3 times more Iron and 3.9 times more Potassium than Crackers, gluten-free, multi-seeded and multigrain.
• While Crackers, gluten-free, multi-seeded and multigrain contain 2.5 times more Manganese, 5.4 times more Selenium and 39.8 times more Sodium than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Crackers, gluten-free, multi-seeded and multigrain have similar amounts of Calcium, Magnesium, Phosphorus and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw California Red Kidney Beans have 2.4 times more Fiber and 2.2 times more Protein than Crackers, gluten-free, multi-seeded and multigrain.
• While Crackers, gluten-free, multi-seeded and multigrain contain 1.4 times more Energy, 63.4 times more Fat, 57.5 times more Saturated Fat, 11 times more Omega 3 and 93.3 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Crackers, gluten-free, multi-seeded and multigrain have similar amounts of Carbohydrate per 7 oz.
• Both Raw California Red Kidney Beans as well as Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.