Comparing Nutrients in 7 ounces Red Kidney Beans VS Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%

Macro Nutrients

	Red Kidney Beans	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Energy	23% 669kcal	31.2% 905kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	31.5% 30.6g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	35.4% 11.3g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	15.5% 2.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	117% 153g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	10.7% 7.74g	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	0.82% 0.6g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 6.35g	g per day for Men 19-50 years
Fiber	79.4% 30g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	80% 44.7g	8.86% 4.96g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	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	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	7.8% 1.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	10.7% 0.14mg	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	3.47% 14μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Calcium	16.5% 165mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	19% 0.17mg	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	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	25.8% 0.59mg	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	16% 113mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	5% 171mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	NA	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	118% 1766mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.13% 4.92g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Red Kidney Beans versus 7 oz of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour 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, multigrain and vegetable, made with corn starch and white rice flour:

• 7 ounces of Red Kidney Beans have 10.1 times more Vitamin B1, 2.2 times more Vitamin B2, 3.3 times more Vitamin B3, 5.7 times more Vitamin B6 and 56.3 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• 7 ounces of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have insufficient amounts of Vitamin B9

Comparing minerals per 7 ounces for Red Kidney Beans vs Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour:

• 7 ounces of Red Kidney Beans have 3 times more Calcium, 8 times more Copper, 11.9 times more Iron, 9.2 times more Magnesium, 3.7 times more Manganese, 7.1 times more Phosphorus, 15.8 times more Potassium and 6.3 times more Zinc than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• While 7 oz of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contain 74.2 times more Sodium than Raw Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 10.5 times more Omega 3, 5.1 times more Fiber and 9 times more Protein than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• While 7 oz of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contain 1.4 times more Energy, 14.5 times more Fat, 37.1 times more Saturated Fat, 5.8 times more Omega 6, 1.3 times more Carbohydrate and 1.9 times more Sugars than Raw Red Kidney Beans.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6