Comparing Nutrients in 7 ounces Boiled Red Kidney Beans VS Crackers, whole-wheat, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Crackers, whole-wheat, reduced fat	11%	16%	73%

Macro Nutrients

	Boiled Red Kidney Beans	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Energy	8.7% 252kcal	28.5% 826kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	6.6% 2.1g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	37% 6.28g	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	115% 150g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	3.34% 2.42g	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% 0g	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	% 0.64g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	38.6% 14.7g	57% 21.6g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	40% 22.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Crackers, whole-wheat, reduced fat	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	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	35.8% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	30% 0.39mg	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	15% 59.5μg	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	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	20.7% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	7.74% 77.4mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	99% 0.89mg	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	88.3% 7.06mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	56.7% 238mg	420mg per day for Men 19-50 years
Manganese	41% 0.95mg	197% 4.53mg	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	103% 722mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	21.8% 740mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	99% 1478mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	54% 5.93mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.14% 5.14g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Crackers, whole-wheat, reduced fat per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Red Kidney Beans versus 7 oz of Crackers, whole-wheat, reduced fat 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, whole-wheat, reduced fat:

• 7 ounces of Boiled Red Kidney Beans have 2.6 times more Vitamin B2 and 4.3 times more Vitamin B9 than Crackers, whole-wheat, reduced fat.
• While 7 oz of Crackers, whole-wheat, reduced fat contain 9 times more Vitamin B3, 4.1 times more Vitamin B5, 1.6 times more Vitamin B6, 36 times more Vitamin E and 1.5 times more Vitamin K than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Crackers, whole-wheat, reduced fat provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• 7 ounces of Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin B2
• Both Boiled Red Kidney Beans as well as Crackers, whole-wheat, reduced fat 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, whole-wheat, reduced fat:

• 7 oz of Crackers, whole-wheat, reduced fat contain 1.4 times more Calcium, 1.8 times more Copper, 2.7 times more Magnesium, 4.8 times more Manganese, 2.6 times more Phosphorus, 11.8 times more Selenium, 372.5 times more Sodium and 2.8 times more Zinc than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Crackers, whole-wheat, reduced fat contain similar levels of Iron and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Crackers, whole-wheat, reduced fat contain 3.3 times more Energy, 15.2 times more Fat, 14.8 times more Saturated Fat, 2.4 times more Omega 3, 29.6 times more Omega 6, 3.3 times more Carbohydrate, 1.5 times more Fiber and 1.3 times more Protein than Boiled Red Kidney Beans.
• 7 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6