Comparing Nutrients in 7 ounces Canned Red Kidney Beans with Liquids VS Crackers, saltines (includes oyster, soda, soup)

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	5.54% 161kcal	28.6% 830kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	17.7% 17g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	68.6% 1.1g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	50% 8.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.6% 29.4g	113% 147g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	3.53% 2.56g	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	0.52% 0.38g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	% 3.67g	% 0g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	33.5% 18.8g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	74.3% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	80% 12.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	21.3% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	13% 0.17mg	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	66.5% 266μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.44% 0.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.76% 1.6mg	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	0.26% 0.04mg	15.2% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	42% 50.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	30.6% 0.28mg	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	138% 11mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	59% 1.36mg	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	29% 202mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	8.87% 302mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	37% 20.4μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	124% 1867mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	12.4% 1.37mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Crackers, saltines (includes oyster, soda, soup) per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Red Kidney Beans with Liquids versus 7 oz of Crackers, saltines (includes oyster, soda, soup) 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, saltines (includes oyster, soda, soup):

• 7 oz of Crackers, saltines (includes oyster, soda, soup) contain 6.6 times more Vitamin B1, 7.3 times more Vitamin B2, 13 times more Vitamin B3, 4.1 times more Vitamin B5, 5.8 times more Vitamin B9, more Vitamin B12, 57.5 times more Vitamin E and 6.2 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Crackers, saltines (includes oyster, soda, soup) provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin B12 and Vitamin E
• Both Canned Red Kidney Beans Solids and Liquids as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Red Kidney Beans with Liquids vs Crackers, saltines (includes oyster, soda, soup):

• 7 ounces of Canned Red Kidney Beans with Liquids have 1.5 times more Calcium, 1.3 times more Magnesium, 1.7 times more Potassium and 15.4 times more Water than Crackers, saltines (includes oyster, soda, soup).
• While 7 oz of Crackers, saltines (includes oyster, soda, soup) contain 4.5 times more Iron, 2.4 times more Manganese, 9.4 times more Selenium and 3.7 times more Sodium than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Crackers, saltines (includes oyster, soda, soup) contain similar levels of Copper, Phosphorus and Zinc per seven ounces.
• 7 ounces of Crackers, saltines (includes oyster, soda, soup) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Red Kidney Beans with Liquids have 1.4 times more Sugars and 1.5 times more Fiber than Crackers, saltines (includes oyster, soda, soup).
• While 7 oz of Crackers, saltines (includes oyster, soda, soup) contain 5.2 times more Energy, 24 times more Fat, 13.2 times more Saturated Fat, 10.8 times more Omega 3, 51.5 times more Omega 6, 5 times more Carbohydrate and 1.8 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• 7 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6