Comparing Nutrients in 7 ounces Royal Red Kidney Beans VS Crackers, rye, wafers, seasoned

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Crackers, rye, wafers, seasoned	9%	20%	71%

Macro Nutrients

	Royal Red Kidney Beans	Crackers, rye, wafers, seasoned	Recommended Dietary Allowance
Energy	22.5% 653kcal	26% 756kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	8% 2.55g	32g per day for Men 19-50 years
Omega 3	19% 0.3g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	38.3% 6.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	113% 146g	130g per day for Men 19-50 years
Sugars	NA	NA	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	130% 49.4g	109% 41.5g	38g per day for Men 19-50 years
Protein	89.8% 50.3g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Crackers, rye, wafers, seasoned	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.5% 0.77mg	52.3% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.18mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.4% 0.79mg	29% 0.38mg	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% 780μg	25.8% 103μg	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	0.22% 0.2mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Crackers, rye, wafers, seasoned	Recommended Dietary Allowance
Calcium	26% 260mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	220% 2mg	109% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	216% 17.3mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	205% 4.7mg	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	87% 609mg	700mg per day for Men 19-50 years
Potassium	78.6% 2671mg	26.5% 901mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	117% 64.5μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	117% 1760mg	1500mg per day for Men 19-50 years
Zinc	48% 5.28mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.64% 23.6g	0.21% 7.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Crackers, rye, wafers, seasoned per 7 oz

Compare the macro and micronutrient content in 7 oz of Royal Red Kidney Beans versus 7 oz of Crackers, rye, wafers, seasoned to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Royal Red Kidney Beans vs Crackers, rye, wafers, seasoned:

• 7 ounces of Royal Red Kidney Beans have 1.2 times more Vitamin B1, 1.4 times more Vitamin B5, 2.1 times more Vitamin B6, 7.6 times more Vitamin B9 and 45 times more Vitamin C than Crackers, rye, wafers, seasoned.
• Both Royal Red Kidney Beans and Crackers, rye, wafers, seasoned provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of Crackers, rye, wafers, seasoned have insufficient amounts of Vitamin C
• Both Raw Royal Red Kidney Beans as well as Crackers, rye, wafers, seasoned have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Royal Red Kidney Beans vs Crackers, rye, wafers, seasoned:

• 7 ounces of Royal Red Kidney Beans have 3 times more Calcium, 2 times more Copper, 2.9 times more Iron, 1.3 times more Magnesium, 1.3 times more Phosphorus and 3 times more Potassium than Crackers, rye, wafers, seasoned.
• While 7 oz of Crackers, rye, wafers, seasoned contain 2.1 times more Manganese, 10.2 times more Selenium and 68.2 times more Sodium than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Crackers, rye, wafers, seasoned contain similar levels of Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Royal Red Kidney Beans have 2.8 times more Protein than Crackers, rye, wafers, seasoned.
• While 7 oz of Crackers, rye, wafers, seasoned contain 20.4 times more Fat, 19.8 times more Saturated Fat, 2.1 times more Omega 3, 33.8 times more Omega 6 and 1.3 times more Carbohydrate than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Crackers, rye, wafers, seasoned offer comparable quantities of Energy and Fiber per seven ounces.
• 7 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6