Comparing Nutrients in 7 ounces Red Kidney Beans VS Crackers, melba toast, plain

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Crackers, melba toast, plain	13%	8%	79%

Macro Nutrients

	Red Kidney Beans	Crackers, melba toast, plain	Recommended Dietary Allowance
Energy	23% 669kcal	26.7% 774kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	6.55% 6.35g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	2.76% 0.88g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	117% 152g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	2.57% 1.87g	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	79.4% 30g	33% 12.5g	38g per day for Men 19-50 years
Protein	80% 44.7g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Crackers, melba toast, plain	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	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	41.7% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	51% 8.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	27.5% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	15% 0.19mg	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	61.5% 246μg	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	5.7% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Crackers, melba toast, plain	Recommended Dietary Allowance
Calcium	16.5% 165mg	18.5% 185mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	63.7% 0.57mg	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	92% 7.34mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	97% 2.24mg	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	55.6% 389mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	11.8% 401mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	126% 69μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	79% 1187mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	36.3% 4mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Crackers, melba toast, plain per 7 oz

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

Lets compare vitamin content per 7 ounces of Red Kidney Beans vs Crackers, melba toast, plain:

• 7 ounces of Red Kidney Beans have 1.5 times more Vitamin B1, 4.1 times more Vitamin B6, 3.2 times more Vitamin B9, more Vitamin C and 6.2 times more Vitamin K than Crackers, melba toast, plain.
• While 7 oz of Crackers, melba toast, plain contain 1.3 times more Vitamin B2, 1.9 times more Vitamin B3 and 2 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Crackers, melba toast, plain provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• 7 ounces of Crackers, melba toast, plain have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Crackers, melba toast, plain 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, melba toast, plain:

• 7 ounces of Red Kidney Beans have 2.4 times more Copper, 1.8 times more Iron, 2.3 times more Magnesium, 2.1 times more Phosphorus, 6.7 times more Potassium and 1.4 times more Zinc than Crackers, melba toast, plain.
• While 7 oz of Crackers, melba toast, plain contain 10.9 times more Selenium and 49.8 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Crackers, melba toast, plain contain similar levels of Calcium and Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 5 times more Omega 3, 2.2 times more Sugars, 2.4 times more Fiber and 1.9 times more Protein than Crackers, melba toast, plain.
• While 7 oz of Crackers, melba toast, plain contain 3 times more Fat and 5.3 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Crackers, melba toast, plain offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6