Comparing Nutrients in 7 ounces Canned Red Kidney Beans with Liquids VS Crackers, standard snack-type, sandwich, with peanut butter filling

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Energy	5.54% 161kcal	34% 980kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	50.2% 48.7g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	29.8% 9.53g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	53% 9.03g	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	89% 116g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	28.7% 21g	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	1.4% 1g	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	% 5.48g	g per day for Men 19-50 years
Sucrose	% 3.67g	% 13g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	12% 4.56g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	40.6% 22.8g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Crackers, standard snack-type, sandwich, with peanut butter filling	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	81% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	41.4% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	76% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	22.6% 0.29mg	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	42.7% 171μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	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	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	15.7% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	16% 161mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	71.4% 0.64mg	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	68.7% 5.5mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	67.6% 1.56mg	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	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	12.5% 427mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	106% 1590mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	20.4% 2.24mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.16% 5.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Crackers, standard snack-type, sandwich, with peanut butter filling per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Red Kidney Beans with Liquids versus 7 oz of Crackers, standard snack-type, sandwich, with peanut butter filling 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, standard snack-type, sandwich, with peanut butter filling:

• 7 oz of Crackers, standard snack-type, sandwich, with peanut butter filling contain 4.6 times more Vitamin B1, 4 times more Vitamin B2, 12.4 times more Vitamin B3, 3.7 times more Vitamin B5, 1.9 times more Vitamin B6, 3.7 times more Vitamin B9, 103 times more Vitamin E and 2.3 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 E
• Both Canned Red Kidney Beans Solids and Liquids as well as Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Red Kidney Beans with Liquids vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• 7 ounces of Canned Red Kidney Beans with Liquids have 1.2 times more Potassium and 26.6 times more Water than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While 7 oz of Crackers, standard snack-type, sandwich, with peanut butter filling contain 2.8 times more Calcium, 2.2 times more Copper, 2.2 times more Iron, 1.8 times more Magnesium, 2.7 times more Manganese, 2.6 times more Phosphorus, 9.8 times more Selenium, 3.1 times more Sodium and 1.8 times more Zinc than Canned Red Kidney Beans Solids and Liquids.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Red Kidney Beans with Liquids have more Omega 3 and 1.9 times more Fiber than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While 7 oz of Crackers, standard snack-type, sandwich, with peanut butter filling contain 6.1 times more Energy, 68.2 times more Fat, 38.4 times more Saturated Fat, 54.8 times more Omega 6, 3.9 times more Carbohydrate, 5.7 times more Sugars and 2.2 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
• 7 ounces of Crackers, standard snack-type, sandwich, with peanut butter filling provide inadequate amounts of Omega 3