Comparing Nutrients in 7 ounces Boiled Red Kidney Beans VS Crackers, standard snack-type, regular

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Crackers, standard snack-type, regular	5%	47%	48%

Macro Nutrients

	Boiled Red Kidney Beans	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Energy	8.7% 252kcal	35% 1012kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	54% 52.4g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	34.5% 11g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	192% 3.07g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	135% 23g	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	94% 122g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	22.4% 16.2g	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	0.79% 0.58g	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	% 0.93g	g per day for Men 19-50 years
Sucrose	NA	% 13.8g	g per day for Men 19-50 years
Fiber	38.6% 14.7g	12% 4.56g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	23.5% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Crackers, standard snack-type, regular	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	68.8% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	69.6% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	54% 8.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	9.6% 0.13mg	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	45.6% 183μg	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	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	115% 138μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	24% 238mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	23% 0.21mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	41% 0.95mg	42.4% 0.97mg	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	70.3% 492mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	6.9% 234mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	24% 13.3μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	96% 1441mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.17% 6.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Crackers, standard snack-type, regular per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Red Kidney Beans versus 7 oz of Crackers, standard snack-type, regular 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, standard snack-type, regular:

• 7 ounces of Boiled Red Kidney Beans have 1.9 times more Vitamin B6 and 1.4 times more Vitamin B9 than Crackers, standard snack-type, regular.
• While 7 oz of Crackers, standard snack-type, regular contain 2.6 times more Vitamin B1, 7.9 times more Vitamin B2, 7.5 times more Vitamin B3, 1.9 times more Vitamin B5, 101 times more Vitamin E and 8.3 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, standard snack-type, regular 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, standard snack-type, regular:

• 7 ounces of Boiled Red Kidney Beans have 2.3 times more Copper, 2.5 times more Magnesium, 3.4 times more Potassium and 2.2 times more Zinc than Crackers, standard snack-type, regular.
• While 7 oz of Crackers, standard snack-type, regular contain 4.3 times more Calcium, 1.4 times more Iron, 1.7 times more Phosphorus, 5.6 times more Selenium and 363 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Crackers, standard snack-type, regular contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Red Kidney Beans have 3.2 times more Fiber and 1.3 times more Protein than Crackers, standard snack-type, regular.
• While 7 oz of Crackers, standard snack-type, regular contain 4 times more Energy, 52.9 times more Fat, 77.3 times more Saturated Fat, 9.2 times more Omega 3, 108.1 times more Omega 6, 2.7 times more Carbohydrate and 25.6 times more Sugars than Boiled Red Kidney Beans.
• 7 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6