Comparing Nutrients in 7 ounces Red Kidney Beans VS Mary's Gone Crackers, Original Crackers, Organic Gluten Free

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%

Macro Nutrients

	Red Kidney Beans	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Energy	23% 669kcal	30.5% 885kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	32% 31g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	NA	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	NA	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	98% 128g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	2.74% 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% 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	% 2g	g per day for Men 19-50 years
Fiber	79.4% 30g	84.6% 32g	38g per day for Men 19-50 years
Protein	80% 44.7g	42.7% 24g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	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	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	67% 10.7mg	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	NA	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	NA	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	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Calcium	16.5% 165mg	44.3% 443mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	142% 1.28mg	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	78.6% 6.3mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	94% 393mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	217% 5mg	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	120% 837mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	28% 947mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	71% 39μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	77.7% 1165mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	53.2% 5.85mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.23% 8.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Mary's Gone Crackers, Original Crackers, Organic Gluten Free per 7 oz

Compare the macro and micronutrient content in 7 oz of Red Kidney Beans versus 7 oz of Mary's Gone Crackers, Original Crackers, Organic Gluten Free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Red Kidney Beans vs Mary's Gone Crackers, Original Crackers, Organic Gluten Free:

• 7 ounces of Red Kidney Beans have 2.9 times more Vitamin B1 than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• While 7 oz of Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain 2.6 times more Vitamin B3 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Mary's Gone Crackers, Original Crackers, Organic Gluten Free provide similar amounts of Vitamin B2 per seven ounces.

Comparing minerals per 7 ounces for Red Kidney Beans vs Mary's Gone Crackers, Original Crackers, Organic Gluten Free:

• 7 ounces of Red Kidney Beans have 2.1 times more Iron and 2.8 times more Potassium than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• While 7 oz of Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain 2.7 times more Calcium, 1.4 times more Magnesium, 2.3 times more Manganese, 6.2 times more Selenium and 48.9 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain similar levels of Copper, Phosphorus and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 2.1 times more Sugars and 1.9 times more Protein than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• While 7 oz of Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain 1.3 times more Energy and 14.7 times more Fat than Raw Red Kidney Beans.
• Both Red Kidney Beans and Mary's Gone Crackers, Original Crackers, Organic Gluten Free offer comparable quantities of Carbohydrate and Fiber per seven ounces.