Comparing Nutrients in 7 ounces Boiled Red Kidney Beans VS Crackers, saltines, whole wheat (includes multi-grain)

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Crackers, saltines, whole wheat (includes multi-grain)	7%	24%	69%

Macro Nutrients

	Boiled Red Kidney Beans	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Energy	8.7% 252kcal	27.2% 790kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	22% 21.3g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0% 0g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	98% 1.57g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	75% 12.8g	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	104% 135g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	0% 0g	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	35% 13.3g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Crackers, saltines, whole wheat (includes multi-grain)	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	77% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	34.3% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	32.5% 0.42mg	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	40.7% 163μg	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	15.7% 2.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	30.3% 36.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	58.7% 0.53mg	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	128% 10.2mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	41% 0.95mg	129% 2.96mg	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	55.6% 389mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	13% 439mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	93% 51μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	161% 2409mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	26.3% 2.9mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.53% 19.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Crackers, saltines, whole wheat (includes multi-grain) per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Red Kidney Beans versus 7 oz of Crackers, saltines, whole wheat (includes multi-grain) 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, whole wheat (includes multi-grain):

• 7 ounces of Boiled Red Kidney Beans have 1.6 times more Vitamin B9 than Crackers, saltines, whole wheat (includes multi-grain).
• While 7 oz of Crackers, saltines, whole wheat (includes multi-grain) contain 2.9 times more Vitamin B1, 3.9 times more Vitamin B2, 7.7 times more Vitamin B3, 3 times more Vitamin B5, 1.8 times more Vitamin B6, 39.7 times more Vitamin E and 2.2 times more Vitamin K than Boiled Red Kidney Beans.
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• Both Boiled Red Kidney Beans as well as Crackers, saltines, whole wheat (includes multi-grain) 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, saltines, whole wheat (includes multi-grain):

• 7 ounces of Boiled Red Kidney Beans have more Calcium and 1.8 times more Potassium than Crackers, saltines, whole wheat (includes multi-grain).
• While 7 oz of Crackers, saltines, whole wheat (includes multi-grain) contain 1.7 times more Iron, 1.6 times more Magnesium, 3.1 times more Manganese, 1.4 times more Phosphorus, 21.5 times more Selenium, 607 times more Sodium and 1.4 times more Zinc than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Crackers, saltines, whole wheat (includes multi-grain) contain similar levels of Copper per seven ounces.
• 7 ounces of Crackers, saltines, whole wheat (includes multi-grain) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Red Kidney Beans have 1.2 times more Protein than Crackers, saltines, whole wheat (includes multi-grain).
• While 7 oz of Crackers, saltines, whole wheat (includes multi-grain) contain 3.1 times more Energy, 21.4 times more Fat, 4.7 times more Omega 3, 60.2 times more Omega 6 and 3 times more Carbohydrate than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Crackers, saltines, whole wheat (includes multi-grain) offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6