Comparing Nutrients in 7 ounces Royal Red Kidney Beans VS Crackers, water biscuits

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Crackers, water biscuits	7%	17%	76%

Macro Nutrients

	Royal Red Kidney Beans	Crackers, water biscuits	Recommended Dietary Allowance
Energy	22.5% 653kcal	26.3% 762kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	14.6% 14g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0% 0g	32g per day for Men 19-50 years
Omega 3	19% 0.3g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	27.5% 4.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	111% 144g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	37% 14g	38g per day for Men 19-50 years
Protein	89.8% 50.3g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Crackers, water biscuits	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	18.4% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.18mg	14.3% 2.3mg	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	60.4% 0.79mg	6.26% 0.081mg	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	12% 47.6μg	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	NA	3.84% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Crackers, water biscuits	Recommended Dietary Allowance
Calcium	26% 260mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	220% 2mg	29.3% 0.26mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	NA	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	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	78.6% 2671mg	5.78% 196mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	113% 62μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	75.5% 1133mg	1500mg per day for Men 19-50 years
Zinc	48% 5.28mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	0.64% 23.6g	0.59% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Crackers, water biscuits per 7 oz

Compare the macro and micronutrient content in 7 oz of Royal Red Kidney Beans versus 7 oz of Crackers, water biscuits 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, water biscuits:

• 7 ounces of Royal Red Kidney Beans have 3.5 times more Vitamin B1, 6.5 times more Vitamin B2, 1.8 times more Vitamin B3, 9.7 times more Vitamin B6, 16.4 times more Vitamin B9 and more Vitamin C than Crackers, water biscuits.
• 7 ounces of Crackers, water biscuits have insufficient amounts of Vitamin C
• Both Raw Royal Red Kidney Beans as well as Crackers, water biscuits have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Royal Red Kidney Beans vs Crackers, water biscuits:

• 7 ounces of Royal Red Kidney Beans have more Calcium, 7.5 times more Copper, more Iron, 6.9 times more Magnesium, 4.1 times more Phosphorus, 13.6 times more Potassium and 4.1 times more Zinc than Crackers, water biscuits.
• While 7 oz of Crackers, water biscuits contain 9.8 times more Selenium and 43.9 times more Sodium than Raw Royal Red Kidney Beans.
• 7 ounces of Crackers, water biscuits lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Royal Red Kidney Beans have 1.5 times more Omega 3, 3.5 times more Fiber and 3.5 times more Protein than Crackers, water biscuits.
• While 7 oz of Crackers, water biscuits contain 15.9 times more Fat and 24.3 times more Omega 6 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Crackers, water biscuits offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6