Comparing Nutrients in 7 ounces Boiled Red Kidney Beans VS Crackers, wheat, low salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Crackers, wheat, low salt	7%	39%	54%

Macro Nutrients

	Boiled Red Kidney Beans	Crackers, wheat, low salt	Recommended Dietary Allowance
Energy	8.7% 252kcal	32.4% 939kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	42% 41g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	32% 10.3g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	17.4% 0.28g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	31% 5.26g	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	99% 129g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	35.7% 26g	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	23.5% 8.93g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Crackers, wheat, low salt	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	83.5% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	61.5% 9.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	20.8% 0.27mg	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	25% 99μg	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	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Crackers, wheat, low salt	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	9.72% 97mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	70% 0.63mg	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	109% 8.73mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	41% 0.95mg	154% 3.53mg	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	62.4% 437mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	12% 403mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	122% 67μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	25% 377mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.17% 6.15g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Crackers, wheat, low salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Red Kidney Beans versus 7 oz of Crackers, wheat, low salt 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, wheat, low salt:

• 7 ounces of Boiled Red Kidney Beans have 2.6 times more Vitamin B9 than Crackers, wheat, low salt.
• While 7 oz of Crackers, wheat, low salt contain 3.2 times more Vitamin B1, 5.6 times more Vitamin B2, 8.6 times more Vitamin B3, 2.4 times more Vitamin B5 and 16.7 times more Vitamin E than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Crackers, wheat, low salt provide similar amounts of Vitamin B6 and Vitamin K 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, wheat, low salt 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, wheat, low salt:

• 7 ounces of Boiled Red Kidney Beans have 2 times more Potassium than Crackers, wheat, low salt.
• While 7 oz of Crackers, wheat, low salt contain 1.8 times more Calcium, 1.3 times more Copper, 1.5 times more Iron, 1.4 times more Magnesium, 3.7 times more Manganese, 1.5 times more Phosphorus, 28.1 times more Selenium, 95 times more Sodium and 1.5 times more Zinc than Boiled Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Red Kidney Beans have 1.6 times more Fiber than Crackers, wheat, low salt.
• While 7 oz of Crackers, wheat, low salt contain 3.7 times more Energy, 41.2 times more Fat, 71.9 times more Saturated Fat, 24.8 times more Omega 6, 2.8 times more Carbohydrate and 40.8 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Crackers, wheat, low salt offer comparable quantities of Omega 3 and Protein per seven ounces.
• 7 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6