Comparing Nutrients in 7 ounces Canned Red Kidney Beans with Liquids VS Crackers, cream, Gamesa Sabrosas

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Crackers, cream, Gamesa Sabrosas	6%	39%	55%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Energy	5.54% 161kcal	33% 960kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	41.7% 40.4g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	33.3% 10.6g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	28% 4.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	22.6% 29.4g	99% 128g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	25.6% 18.6g	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	0% 0g	2.6% 1.9g	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	% 0g	% 1.83g	g per day for Men 19-50 years
Sucrose	% 3.67g	% 12.3g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	49.3% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	18.3% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	9.92% 0.13mg	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	11.4% 45.6μg	74% 296μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	38% 0.91μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.76% 1.6mg	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	0.26% 0.04mg	21% 3.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	29.6% 35.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	24.5% 0.22mg	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	31% 2.5mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	67% 1.54mg	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	30% 210mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	7.53% 256mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	34.3% 19μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	152% 2278mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.24% 8.83g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Crackers, cream, Gamesa Sabrosas per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Red Kidney Beans with Liquids versus 7 oz of Crackers, cream, Gamesa Sabrosas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Red Kidney Beans with Liquids vs Crackers, cream, Gamesa Sabrosas:

• 7 ounces of Canned Red Kidney Beans with Liquids have 1.2 times more Vitamin B6 than Crackers, cream, Gamesa Sabrosas.
• While 7 oz of Crackers, cream, Gamesa Sabrosas contain 2.8 times more Vitamin B1, 3.6 times more Vitamin B2, 10.3 times more Vitamin B3, 3.6 times more Vitamin B5, 6.5 times more Vitamin B9, more Vitamin B12, 79.5 times more Vitamin E and 4.4 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
• 7 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin B12 and Vitamin E

Comparing minerals per 7 ounces for Canned Red Kidney Beans with Liquids vs Crackers, cream, Gamesa Sabrosas:

• 7 ounces of Canned Red Kidney Beans with Liquids have 1.3 times more Copper, 2 times more Potassium and 17.5 times more Water than Crackers, cream, Gamesa Sabrosas.
• While 7 oz of Crackers, cream, Gamesa Sabrosas contain 5.9 times more Iron, 2.7 times more Manganese, 8.6 times more Selenium and 4.5 times more Sodium than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Crackers, cream, Gamesa Sabrosas contain similar levels of Calcium, Magnesium, Phosphorus and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Red Kidney Beans with Liquids have 1.8 times more Fiber than Crackers, cream, Gamesa Sabrosas.
• While 7 oz of Crackers, cream, Gamesa Sabrosas contain 6 times more Energy, 56.6 times more Fat, 42.9 times more Saturated Fat, 28.9 times more Omega 6, 4.4 times more Carbohydrate, 5.1 times more Sugars and 1.3 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Crackers, cream, Gamesa Sabrosas offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6