Comparing Nutrients in 7 ounces California Red Kidney Beans VS Crackers, rye, wafers, plain

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Crackers, rye, wafers, plain	10%	2%	88%

Macro Nutrients

	California Red Kidney Beans	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Energy	22.6% 655kcal	23% 663kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	4.07% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	123% 160g	130g per day for Men 19-50 years
Sugars	NA	2.76% 2g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	130% 49.4g	120% 45.4g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	34% 19g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Crackers, rye, wafers, plain	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	70.6% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	19.6% 3.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	41.4% 0.54mg	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	22.3% 89.3μg	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	0.22% 0.2mg	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	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.43% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Calcium	38.7% 387mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	102% 0.91mg	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	147% 11.8mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	463% 10.6mg	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	95% 663mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	29% 982mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	86% 47.2μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	73.7% 1105mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	50.5% 5.56mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.27% 9.92g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Crackers, rye, wafers, plain per 7 oz

Compare the macro and micronutrient content in 7 oz of California Red Kidney Beans versus 7 oz of Crackers, rye, wafers, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Crackers, rye, wafers, plain:

• 7 ounces of California Red Kidney Beans have 1.2 times more Vitamin B1, 1.3 times more Vitamin B3, 1.4 times more Vitamin B5, 1.5 times more Vitamin B6, 8.8 times more Vitamin B9 and 45 times more Vitamin C than Crackers, rye, wafers, plain.
• While 7 oz of Crackers, rye, wafers, plain contain 1.3 times more Vitamin B2 than Raw California Red Kidney Beans.
• 7 ounces of Crackers, rye, wafers, plain have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Crackers, rye, wafers, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Crackers, rye, wafers, plain:

• 7 ounces of California Red Kidney Beans have 4.9 times more Calcium, 2.4 times more Copper, 1.6 times more Iron, 1.3 times more Magnesium, 1.2 times more Phosphorus and 3 times more Potassium than Crackers, rye, wafers, plain.
• While 7 oz of Crackers, rye, wafers, plain contain 5.4 times more Manganese, 7.4 times more Selenium and 50.6 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Crackers, rye, wafers, plain contain similar levels of Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 1.8 times more Omega 3 and 2.5 times more Protein than Crackers, rye, wafers, plain.
• While 7 oz of Crackers, rye, wafers, plain contain 6.5 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Crackers, rye, wafers, plain offer comparable quantities of Energy and Fiber per seven ounces.
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6