Comparing Nutrients in 7 ounces Crackers, cream, Gamesa Sabrosas VS Boiled Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, cream, Gamesa Sabrosas	6%	39%	55%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Crackers, cream, Gamesa Sabrosas	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	33% 960kcal	8.4% 244kcal	2900kcal per day for Men 19-50 years
Fat	41.7% 40.4g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	33.3% 10.6g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	7.07% 0.11g	1.6g per day for Men 19-50 years
Omega 6	28% 4.77g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 128g	33.4% 43.4g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	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	2.6% 1.9g	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	% 1.83g	NA	g per day for Men 19-50 years
Sucrose	% 12.3g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	25% 14g	33.6% 19g	56g per day for Men 19-50 years

Vitamins

	Crackers, cream, Gamesa Sabrosas	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.3% 0.59mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.92mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.92% 0.13mg	16% 0.21mg	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	74% 296μg	36.7% 147μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	38% 0.91μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	2.65% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	21% 3.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.6% 35.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, cream, Gamesa Sabrosas	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	24.5% 0.22mg	57.8% 0.52mg	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	183% 14.6mg	68.7% 5.5mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	22% 0.51mg	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	27.8% 194mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	7.53% 256mg	22% 750mg	3400mg per day for Men 19-50 years
Selenium	34.3% 19μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	152% 2278mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	0.24% 8.83g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, cream, Gamesa Sabrosas VS Boiled Royal Red Kidney Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Crackers, cream, Gamesa Sabrosas vs Boiled Royal Red Kidney Beans:

• 7 ounces of Crackers, cream, Gamesa Sabrosas have 3.1 times more Vitamin B1, 3.6 times more Vitamin B2, 9.2 times more Vitamin B3, 2.1 times more Vitamin B5, 2 times more Vitamin B9 and more Vitamin B12 than Boiled Royal Red Kidney Beans.
• While 7 oz of Boiled Royal Red Kidney Beans contain 1.6 times more Vitamin B6 than Crackers, cream, Gamesa Sabrosas.
• 7 ounces of Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin B12

Comparing minerals per 7 ounces for Crackers, cream, Gamesa Sabrosas vs Boiled Royal Red Kidney Beans:

• 7 ounces of Crackers, cream, Gamesa Sabrosas have 2.7 times more Iron, 3.1 times more Manganese, 7.9 times more Selenium and 229.6 times more Sodium than Boiled Royal Red Kidney Beans.
• While 7 oz of Boiled Royal Red Kidney Beans contain 1.7 times more Calcium, 2.4 times more Copper, 1.7 times more Magnesium, 1.4 times more Phosphorus, 2.9 times more Potassium and 1.4 times more Zinc than Crackers, cream, Gamesa Sabrosas.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, cream, Gamesa Sabrosas have 3.9 times more Energy, 119.8 times more Fat, 223.4 times more Saturated Fat, 66.7 times more Omega 6 and 3 times more Carbohydrate than Boiled Royal Red Kidney Beans.
• While 7 oz of Boiled Royal Red Kidney Beans contain 1.3 times more Omega 3, 3.9 times more Fiber and 1.4 times more Protein than Crackers, cream, Gamesa Sabrosas.
• 7 ounces of Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6