Comparing Nutrients in 7 ounces Boiled Red Kidney Beans VS Crackers, multigrain

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Crackers, multigrain	6%	38%	56%

Macro Nutrients

	Boiled Red Kidney Beans	Crackers, multigrain	Recommended Dietary Allowance
Energy	8.7% 252kcal	33% 957kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	41.7% 40.5g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	20.5% 6.55g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	169% 2.7g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	122% 20.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	103% 134g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	33% 24g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	38.6% 14.7g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Crackers, multigrain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	18% 0.23mg	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	64.5% 258μg	51% 204μg	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	2.65% 2.4mg	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	0.4% 0.06mg	23% 3.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	59.5% 71.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Crackers, multigrain	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	33.3% 0.3mg	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	73% 5.83mg	64.2% 5.14mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	41% 0.95mg	NA	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	40.3% 282mg	82.8% 579mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	10% 339mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	94% 51.8μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	117% 1752mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.13% 4.96g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Crackers, multigrain per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Red Kidney Beans versus 7 oz of Crackers, multigrain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Red Kidney Beans vs Crackers, multigrain:

• 7 ounces of Boiled Red Kidney Beans have 1.3 times more Vitamin B9 than Crackers, multigrain.
• While 7 oz of Crackers, multigrain contain 3.3 times more Vitamin B1, 4.8 times more Vitamin B2, 5.9 times more Vitamin B3, 58.3 times more Vitamin E and 4.3 times more Vitamin K than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Crackers, multigrain provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• Both Boiled Red Kidney Beans as well as Crackers, multigrain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Red Kidney Beans vs Crackers, multigrain:

• 7 ounces of Boiled Red Kidney Beans have 2 times more Calcium, 1.6 times more Copper, 1.6 times more Magnesium and 2.4 times more Potassium than Crackers, multigrain.
• While 7 oz of Crackers, multigrain contain 2.1 times more Phosphorus, 21.8 times more Selenium and 441.5 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Crackers, multigrain contain similar levels of Iron and Zinc per seven ounces.
• 7 ounces of Crackers, multigrain lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Red Kidney Beans have 2.1 times more Fiber and 1.2 times more Protein than Crackers, multigrain.
• While 7 oz of Crackers, multigrain contain 3.8 times more Energy, 40.8 times more Fat, 45.8 times more Saturated Fat, 8.1 times more Omega 3, 97.6 times more Omega 6, 3 times more Carbohydrate and 37.5 times more Sugars than Boiled Red Kidney Beans.
• 7 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6