Comparing Nutrients in 7 ounces California Red Kidney Beans VS Crackers, snack, Goya Crackers

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Crackers, snack, Goya Crackers	13%	28%	59%

Macro Nutrients

	California Red Kidney Beans	Crackers, snack, Goya Crackers	Recommended Dietary Allowance
Energy	22.6% 655kcal	29.6% 859kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	27.3% 26.5g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	39.2% 12.5g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	17.4% 2.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	98% 128g	130g per day for Men 19-50 years
Sugars	NA	6.43% 4.66g	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	1.3% 0.93g	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	% 0g	g per day for Men 19-50 years
Fiber	130% 49.4g	20% 7.54g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	50.5% 28.3g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Crackers, snack, Goya Crackers	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	NA	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	NA	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	9.92% 8.93mg	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

	California Red Kidney Beans	Crackers, snack, Goya Crackers	Recommended Dietary Allowance
Calcium	38.7% 387mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	34% 0.31mg	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	140% 11.2mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	18.4% 77.4mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	54% 1.24mg	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	41% 288mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	7.24% 246mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	NA	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	88% 1320mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	21% 2.32mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.32% 11.8g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Crackers, snack, Goya Crackers per 7 oz

Compare the macro and micronutrient content in 7 oz of California Red Kidney Beans versus 7 oz of Crackers, snack, Goya Crackers 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, snack, Goya Crackers:

• Both Raw California Red Kidney Beans and Crackers, snack, Goya Crackers have similar amounts of vitamins per 7 oz

Comparing minerals per 7 ounces for California Red Kidney Beans vs Crackers, snack, Goya Crackers:

• 7 ounces of California Red Kidney Beans have 12.2 times more Calcium, 7.1 times more Copper, 1.7 times more Iron, 4.1 times more Magnesium, 1.6 times more Manganese, 2.8 times more Phosphorus, 12 times more Potassium and 2.2 times more Zinc than Crackers, snack, Goya Crackers.
• While 7 oz of Crackers, snack, Goya Crackers contain 60.5 times more Sodium than Raw California Red Kidney Beans.
• 7 ounces of Crackers, snack, Goya Crackers lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 2.2 times more Omega 3, 6.6 times more Fiber and 1.7 times more Protein than Crackers, snack, Goya Crackers.
• While 7 oz of Crackers, snack, Goya Crackers contain 1.3 times more Energy, 53.4 times more Fat, 175.6 times more Saturated Fat and 27.6 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Crackers, snack, Goya Crackers offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6