Comparing Nutrients in 7 ounces Crackers, flavored, fish-shaped VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, flavored, fish-shaped	9%	34%	57%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Crackers, flavored, fish-shaped	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	31.7% 919kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	36.2% 35g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	52.2% 0.84g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	40.6% 6.9g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	3.23% 2.34g	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	0.25% 0.18g	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	% 0.6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	16% 6.15g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	36% 20g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Crackers, flavored, fish-shaped	Boiled California 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	134% 1.6mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78.5% 1.02mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79.5% 12.7mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.3% 1.3mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	76% 304μg	36.7% 147μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	48.7% 7.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46% 55μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, flavored, fish-shaped	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	16.5% 165mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	63.7% 0.57mg	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	114% 9.1mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.12mg	27.4% 0.63mg	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	47.3% 331mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	128% 1925mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	19.7% 2.16mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, flavored, fish-shaped VS Boiled California Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, flavored, fish-shaped versus 7 oz of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Crackers, flavored, fish-shaped vs Boiled California Red Kidney Beans:

• 7 ounces of Crackers, flavored, fish-shaped have 6.3 times more Vitamin B1, 8.3 times more Vitamin B2, 11.9 times more Vitamin B3, 3 times more Vitamin B5 and 2.1 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Crackers, flavored, fish-shaped and Boiled California Red Kidney Beans provide similar amounts of Vitamin B6 per seven ounces.

Comparing minerals per 7 ounces for Crackers, flavored, fish-shaped vs Boiled California Red Kidney Beans:

• 7 ounces of Crackers, flavored, fish-shaped have 1.3 times more Calcium, 1.5 times more Iron, 1.8 times more Manganese, 1.2 times more Phosphorus, 3.3 times more Selenium, 242.5 times more Sodium and 1.3 times more Zinc than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 2.2 times more Copper, 1.9 times more Magnesium and 1.9 times more Potassium than Crackers, flavored, fish-shaped.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, flavored, fish-shaped have 3.7 times more Energy, 196.8 times more Fat, 147.1 times more Saturated Fat, 13.2 times more Omega 3, 174 times more Omega 6 and 2.9 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 3 times more Fiber than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Boiled California Red Kidney Beans offer comparable quantities of Protein per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6