Comparing Nutrients in 7 ounces Red Kidney Beans VS Crackers, cream, Gamesa Sabrosas

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Crackers, cream, Gamesa Sabrosas	6%	39%	55%

Macro Nutrients

	Red Kidney Beans	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Energy	23% 669kcal	33% 960kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	41.7% 40.4g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	33.3% 10.6g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	28% 4.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	99% 128g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	25.6% 18.6g	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	2.6% 1.9g	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	% 1.83g	g per day for Men 19-50 years
Sucrose	NA	% 12.3g	g per day for Men 19-50 years
Fiber	79.4% 30g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	80% 44.7g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	49.3% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	18.3% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	9.92% 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	195% 782μg	74% 296μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	38% 0.91μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.92% 8.93mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.78% 0.42mg	21% 3.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	29.6% 35.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Calcium	16.5% 165mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	24.5% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	166% 13.3mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	67% 1.54mg	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	115% 806mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	7.53% 256mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	34.3% 19μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	152% 2278mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.24% 8.83g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Crackers, cream, Gamesa Sabrosas per 7 oz

Compare the macro and micronutrient content in 7 oz of Red Kidney Beans versus 7 oz of Crackers, cream, Gamesa Sabrosas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Red Kidney Beans vs Crackers, cream, Gamesa Sabrosas:

• 7 ounces of Red Kidney Beans have 2 times more Vitamin B1, 1.7 times more Vitamin B5, 6.1 times more Vitamin B6 and 2.6 times more Vitamin B9 than Crackers, cream, Gamesa Sabrosas.
• While 7 oz of Crackers, cream, Gamesa Sabrosas contain 2.4 times more Vitamin B3, more Vitamin B12, 7.6 times more Vitamin E and 3.2 times more Vitamin K than Raw Red Kidney Beans.
• Both Red Kidney Beans and Crackers, cream, Gamesa Sabrosas provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E

Comparing minerals per 7 ounces for Red Kidney Beans vs Crackers, cream, Gamesa Sabrosas:

• 7 ounces of Red Kidney Beans have 3.2 times more Calcium, 6.3 times more Copper, 5.5 times more Magnesium, 1.4 times more Manganese, 4.1 times more Phosphorus, 10.5 times more Potassium and 4.2 times more Zinc than Crackers, cream, Gamesa Sabrosas.
• While 7 oz of Crackers, cream, Gamesa Sabrosas contain 3 times more Selenium and 95.7 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Crackers, cream, Gamesa Sabrosas contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 8 times more Omega 3, 6.3 times more Fiber and 3.2 times more Protein than Crackers, cream, Gamesa Sabrosas.
• While 7 oz of Crackers, cream, Gamesa Sabrosas contain 1.4 times more Energy, 19.2 times more Fat, 34.8 times more Saturated Fat, 10.5 times more Omega 6 and 4.5 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Crackers, cream, Gamesa Sabrosas offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6