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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Crackers, whole-wheat, reduced fat	11%	16%	73%

Macro Nutrients

	California Red Kidney Beans	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Energy	22.6% 655kcal	28.5% 826kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	6.6% 2.1g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	37% 6.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	115% 150g	130g per day for Men 19-50 years
Sugars	NA	3.34% 2.42g	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	% 1.8g	g per day for Men 19-50 years
Fiber	130% 49.4g	57% 21.6g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	40% 22.5g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Crackers, whole-wheat, reduced fat	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	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	35.8% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	30% 0.39mg	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	15% 59.5μg	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	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20.7% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Calcium	38.7% 387mg	7.74% 77.4mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	99% 0.89mg	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	88.3% 7.06mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	56.7% 238mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	197% 4.53mg	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	103% 722mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	21.8% 740mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	99% 1478mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	54% 5.93mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.14% 5.14g	3700g per day for Men 19-50 years

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

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

• 7 ounces of California Red Kidney Beans have 2.9 times more Vitamin B1, 10 times more Vitamin B2, 2 times more Vitamin B6, 13.1 times more Vitamin B9 and more Vitamin C than Crackers, whole-wheat, reduced fat.
• While 7 oz of Crackers, whole-wheat, reduced fat contain 2.5 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Crackers, whole-wheat, reduced fat provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin B2 and Vitamin C
• Both Raw California Red Kidney Beans as well as Crackers, whole-wheat, reduced fat 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, whole-wheat, reduced fat:

• 7 ounces of California Red Kidney Beans have 5 times more Calcium, 2.5 times more Copper, 2.6 times more Iron, 1.3 times more Magnesium and 4 times more Potassium than Crackers, whole-wheat, reduced fat.
• While 7 oz of Crackers, whole-wheat, reduced fat contain 2.3 times more Manganese, 4.4 times more Selenium and 67.7 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Crackers, whole-wheat, reduced fat contain similar levels of Phosphorus and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 2.3 times more Fiber and 2.1 times more Protein than Crackers, whole-wheat, reduced fat.
• While 7 oz of Crackers, whole-wheat, reduced fat contain 1.3 times more Energy, 30.4 times more Fat, 29.6 times more Saturated Fat, 4.7 times more Omega 3, 58.6 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6