Comparing Nutrients in 7 ounces California Red Kidney Beans VS Crackers, wheat, regular

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Crackers, wheat, regular	6%	32%	62%

Macro Nutrients

	California Red Kidney Beans	Crackers, wheat, regular	Recommended Dietary Allowance
Energy	22.6% 655kcal	31% 903kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	33.6% 32.5g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	20% 6.37g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	122% 1.96g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	87.2% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	108% 140g	130g per day for Men 19-50 years
Sugars	NA	42.4% 30.7g	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	1.15% 0.83g	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	% 1.57g	g per day for Men 19-50 years
Sucrose	NA	% 23.4g	g per day for Men 19-50 years
Fiber	130% 49.4g	36% 13.7g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Crackers, wheat, regular	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	47% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	37.2% 0.48mg	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	19% 75.4μg	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	20.5% 3.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23.5% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Crackers, wheat, regular	Recommended Dietary Allowance
Calcium	38.7% 387mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	60.4% 0.54mg	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	65.5% 5.24mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	134% 3.07mg	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	85.6% 599mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	16.5% 562mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	35.7% 19.6μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	92% 1387mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	29.6% 3.25mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.15% 5.46g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Crackers, wheat, regular:

• Raw California Red Kidney Beans have 1.9 times more Vitamin B1, 1.5 times more Vitamin B2, 1.4 times more Vitamin B5, 1.6 times more Vitamin B6, 10.4 times more Vitamin B9 and more Vitamin C than Crackers, wheat, regular.
• While Crackers, wheat, regular contain 2 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Crackers, wheat, regular 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, wheat, regular:

• Raw California Red Kidney Beans have 2.1 times more Calcium, 4 times more Copper, 3.5 times more Iron, 2.2 times more Magnesium, 1.3 times more Phosphorus, 5.3 times more Potassium and 1.6 times more Zinc than Crackers, wheat, regular.
• While Crackers, wheat, regular contain 1.5 times more Manganese, 3.1 times more Selenium and 63.5 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• Raw California Red Kidney Beans have 3.6 times more Fiber and 3.3 times more Protein than Crackers, wheat, regular.
• While Crackers, wheat, regular contain 1.4 times more Energy, 65.6 times more Fat, 89.2 times more Saturated Fat, 11.8 times more Omega 3 and 138.4 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Crackers, wheat, regular have similar amounts of Carbohydrate per 7 oz.
• Both Raw California Red Kidney Beans as well as Crackers, wheat, regular have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.