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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%

Macro Nutrients

	Boiled Red Kidney Beans	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	8.7% 252kcal	28.6% 830kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	17.7% 17g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	68.6% 1.1g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	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	35% 45.2g	113% 147g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	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	NA	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	NA	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	38.6% 14.7g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	33.5% 18.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	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	26.5% 0.32mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	74.3% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	80% 12.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	21.3% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	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	64.5% 258μg	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	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	15.2% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	42% 50.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	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	73% 5.83mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	41% 0.95mg	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	40.3% 282mg	29% 202mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	8.87% 302mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	37% 20.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	124% 1867mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	12.4% 1.37mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.27% 10g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Boiled Red Kidney Beans 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 Boiled Red Kidney Beans vs Crackers, saltines (includes oyster, soda, soup):

• 7 ounces of Boiled Red Kidney Beans have 1.4 times more Vitamin B6 than Crackers, saltines (includes oyster, soda, soup).
• While 7 oz of Crackers, saltines (includes oyster, soda, soup) contain 4.4 times more Vitamin B1, 8.4 times more Vitamin B2, 11.1 times more Vitamin B3, 2.4 times more Vitamin B5, more Vitamin B12, 38.3 times more Vitamin E and 3 times more Vitamin K than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Crackers, saltines (includes oyster, soda, soup) provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E
• Both Boiled Red Kidney Beans 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 Boiled Red Kidney Beans vs Crackers, saltines (includes oyster, soda, soup):

• 7 ounces of Boiled Red Kidney Beans have 1.5 times more Calcium, 1.7 times more Copper, 2 times more Magnesium, 1.4 times more Phosphorus, 2.7 times more Potassium and 1.6 times more Zinc than Crackers, saltines (includes oyster, soda, soup).
• While 7 oz of Crackers, saltines (includes oyster, soda, soup) contain 1.9 times more Iron, 1.4 times more Manganese, 8.6 times more Selenium and 470.5 times more Sodium than Boiled Red Kidney Beans.
• 7 ounces of Crackers, saltines (includes oyster, soda, soup) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Red Kidney Beans have 2.6 times more Fiber than Crackers, saltines (includes oyster, soda, soup).
• While 7 oz of Crackers, saltines (includes oyster, soda, soup) contain 3.3 times more Energy, 17.3 times more Fat, 23 times more Saturated Fat, 3.3 times more Omega 3, 39.9 times more Omega 6 and 3.2 times more Carbohydrate than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Crackers, saltines (includes oyster, soda, soup) offer comparable quantities of Protein per seven ounces.
• 7 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6