Comparing Nutrients in 7 ounces Red Kidney Beans VS Crackers, standard snack-type, regular

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Crackers, standard snack-type, regular	5%	47%	48%

Macro Nutrients

	Red Kidney Beans	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Energy	23% 669kcal	35% 1012kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	54% 52.4g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	34.5% 11g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	192% 3.07g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	135% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	94% 122g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	22.4% 16.2g	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	0.79% 0.58g	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	% 0.93g	g per day for Men 19-50 years
Sucrose	NA	% 13.8g	g per day for Men 19-50 years
Fiber	79.4% 30g	12% 4.56g	38g per day for Men 19-50 years
Protein	80% 44.7g	23.5% 13g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Crackers, standard snack-type, regular	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	68.8% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	69.6% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	54% 8.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	9.6% 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	45.6% 183μg	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	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	115% 138μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Calcium	16.5% 165mg	24% 238mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	23% 0.21mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	42.4% 0.97mg	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	70.3% 492mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	6.9% 234mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	24% 13.3μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	96% 1441mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.17% 6.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Crackers, standard snack-type, regular per 7 oz

Compare the macro and micronutrient content in 7 oz of Red Kidney Beans versus 7 oz of Crackers, standard snack-type, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Red Kidney Beans vs Crackers, standard snack-type, regular:

• 7 ounces of Red Kidney Beans have 1.5 times more Vitamin B1, 1.9 times more Vitamin B5, 6.3 times more Vitamin B6, 4.3 times more Vitamin B9 and more Vitamin C than Crackers, standard snack-type, regular.
• While 7 oz of Crackers, standard snack-type, regular contain 2.1 times more Vitamin B2, 2.1 times more Vitamin B3, 14.4 times more Vitamin E and 12.4 times more Vitamin K than Raw Red Kidney Beans.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• 7 ounces of Crackers, standard snack-type, regular have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Crackers, standard snack-type, regular 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, standard snack-type, regular:

• 7 ounces of Red Kidney Beans have 6.7 times more Copper, 1.7 times more Iron, 7.7 times more Magnesium, 2.3 times more Manganese, 1.6 times more Phosphorus, 11.5 times more Potassium and 5.7 times more Zinc than Crackers, standard snack-type, regular.
• While 7 oz of Crackers, standard snack-type, regular contain 1.4 times more Calcium, 2.1 times more Selenium and 60.5 times more Sodium than Raw Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 6.6 times more Fiber and 3.4 times more Protein than Crackers, standard snack-type, regular.
• While 7 oz of Crackers, standard snack-type, regular contain 1.5 times more Energy, 24.9 times more Fat, 36.1 times more Saturated Fat, 4.3 times more Omega 3, 50.8 times more Omega 6 and 3.9 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Crackers, standard snack-type, regular offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6