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

Macros Ratio

	Protein	Fat	Carbs
Crackers, flavored, fish-shaped	9%	34%	57%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Crackers, flavored, fish-shaped	Red Kidney Beans	Recommended Dietary Allowance
Energy	31.7% 919kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	36.2% 35g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	52.2% 0.84g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	40.6% 6.9g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	94% 122g	130g per day for Men 19-50 years
Sugars	3.23% 2.34g	5.75% 4.17g	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	79.4% 30g	38g per day for Men 19-50 years
Protein	36% 20g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, flavored, fish-shaped	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	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78.5% 1.02mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79.5% 12.7mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.3% 1.3mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	60.6% 0.79mg	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	195% 782μg	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	9.92% 8.93mg	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	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46% 55μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, flavored, fish-shaped	Red Kidney Beans	Recommended Dietary Allowance
Calcium	16.5% 165mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.12mg	96% 2.2mg	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	115% 806mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	128% 1925mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	19.7% 2.16mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	0.63% 23.3g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Crackers, flavored, fish-shaped versus 7 oz of 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 Red Kidney Beans:

• 7 ounces of Crackers, flavored, fish-shaped have 1.3 times more Vitamin B1, 2.4 times more Vitamin B2, 3 times more Vitamin B3, 17.5 times more Vitamin E and 4.9 times more Vitamin K than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 4.7 times more Vitamin B6 and 2.6 times more Vitamin B9 than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Red Kidney Beans provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin E

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

• 7 ounces of Crackers, flavored, fish-shaped have 1.3 times more Selenium and 80.8 times more Sodium than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 5.2 times more Copper, 1.5 times more Iron, 5.5 times more Magnesium, 2 times more Manganese, 2.4 times more Phosphorus, 6.1 times more Potassium and 2.6 times more Zinc than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Red Kidney Beans contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, flavored, fish-shaped have 1.4 times more Energy, 16.7 times more Fat, 13.4 times more Saturated Fat and 15.3 times more Omega 6 than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 1.8 times more Sugars, 4.9 times more Fiber and 2.2 times more Protein than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Red Kidney Beans offer comparable quantities of Omega 3 and Carbohydrate per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6