Comparing Nutrients in 7 ounces Red Kidney Beans VS Crackers, saltines (includes oyster, soda, soup)

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%

Macro Nutrients

	Red Kidney Beans	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	23% 669kcal	28.6% 830kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	17.7% 17g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	68.6% 1.1g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	50% 8.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	113% 147g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	3.53% 2.56g	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	0.52% 0.38g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	79.4% 30g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	80% 44.7g	33.5% 18.8g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	74.3% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	80% 12.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	21.3% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	13% 0.17mg	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	66.5% 266μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.44% 0.18μg	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	15.2% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	42% 50.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	16.5% 165mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	30.6% 0.28mg	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	138% 11mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	59% 1.36mg	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	29% 202mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	8.87% 302mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	37% 20.4μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	124% 1867mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	12.4% 1.37mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.27% 10g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Red Kidney Beans vs Crackers, saltines (includes oyster, soda, soup):

• Raw Red Kidney Beans have 1.5 times more Vitamin B5, 4.6 times more Vitamin B6, 2.9 times more Vitamin B9 and more Vitamin C than Crackers, saltines (includes oyster, soda, soup).
• While Crackers, saltines (includes oyster, soda, soup) contain 2.3 times more Vitamin B2, 3.1 times more Vitamin B3, more Vitamin B12, 5.5 times more Vitamin E and 4.5 times more Vitamin K than Raw Red Kidney Beans.
• Both Raw Red Kidney Beans and Crackers, saltines (includes oyster, soda, soup) have similar amounts of Vitamin B1 per 7 oz.
• Both Raw Red Kidney Beans as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Red Kidney Beans vs Crackers, saltines (includes oyster, soda, soup):

• Raw Red Kidney Beans have 4.4 times more Calcium, 5 times more Copper, 1.2 times more Iron, 6 times more Magnesium, 1.6 times more Manganese, 4 times more Phosphorus, 8.9 times more Potassium and 4 times more Zinc than Crackers, saltines (includes oyster, soda, soup).
• While Crackers, saltines (includes oyster, soda, soup) contain 3.2 times more Selenium and 78.4 times more Sodium than Raw Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• Raw Red Kidney Beans have 1.6 times more Sugars, 5.4 times more Fiber and 2.4 times more Protein than Crackers, saltines (includes oyster, soda, soup).
• While Crackers, saltines (includes oyster, soda, soup) contain 8.2 times more Fat, 10.7 times more Saturated Fat, 1.5 times more Omega 3 and 18.7 times more Omega 6 than Raw Red Kidney Beans.
• Both Raw Red Kidney Beans and Crackers, saltines (includes oyster, soda, soup) have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Raw Red Kidney Beans as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.