Comparing Nutrients in 7 ounces Red Kidney Beans VS Crackers, gluten-free, multi-seeded and multigrain

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%

Macro Nutrients

	Red Kidney Beans	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Energy	23% 669kcal	31% 899kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	32.4% 31.4g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	13% 4.1g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	115% 1.84g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	58.8% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	101% 132g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	2.35% 1.7g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.7g	g per day for Men 19-50 years
Fiber	79.4% 30g	53.3% 20.2g	38g per day for Men 19-50 years
Protein	80% 44.7g	40% 22.3g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	26.4% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	60% 9.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	33.3% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	56.5% 0.73mg	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	17.4% 69.5μg	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	9.92% 8.93mg	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	2.78% 0.42mg	20% 2.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	22.7% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Calcium	16.5% 165mg	47.2% 472mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	121% 1.1mg	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	70.2% 5.6mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	77.5% 325mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	211% 4.86mg	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	106% 742mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	22.2% 756mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	62.8% 34.5μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	58% 869mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	47.6% 5.24mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.19% 7.12g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Crackers, gluten-free, multi-seeded and multigrain per 7 oz

Compare the macro and micronutrient content in 7 oz of Red Kidney Beans versus 7 oz of Crackers, gluten-free, multi-seeded and multigrain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Red Kidney Beans vs Crackers, gluten-free, multi-seeded and multigrain:

• 7 ounces of Red Kidney Beans have 2.9 times more Vitamin B1, 1.2 times more Vitamin B2, 11.3 times more Vitamin B9 and more Vitamin C than Crackers, gluten-free, multi-seeded and multigrain.
• While 7 oz of Crackers, gluten-free, multi-seeded and multigrain contain 2.3 times more Vitamin B3, 7.1 times more Vitamin E and 2.4 times more Vitamin K than Raw Red Kidney Beans.
• Both Red Kidney Beans and Crackers, gluten-free, multi-seeded and multigrain provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• 7 ounces of Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Red Kidney Beans vs Crackers, gluten-free, multi-seeded and multigrain:

• 7 ounces of Red Kidney Beans have 1.3 times more Copper, 2.4 times more Iron and 3.6 times more Potassium than Crackers, gluten-free, multi-seeded and multigrain.
• While 7 oz of Crackers, gluten-free, multi-seeded and multigrain contain 2.9 times more Calcium, 2.2 times more Manganese, 5.4 times more Selenium and 36.5 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Crackers, gluten-free, multi-seeded and multigrain contain similar levels of Magnesium, Phosphorus and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 2.4 times more Sugars, 1.5 times more Fiber and 2 times more Protein than Crackers, gluten-free, multi-seeded and multigrain.
• While 7 oz of Crackers, gluten-free, multi-seeded and multigrain contain 1.3 times more Energy, 14.9 times more Fat, 13.4 times more Saturated Fat, 2.6 times more Omega 3 and 22.1 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Crackers, gluten-free, multi-seeded and multigrain offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6