Comparing Nutrients in 7 ounces Crackers, melba toast, rye (includes pumpernickel) VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, rye (includes pumpernickel)	12%	8%	80%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Crackers, melba toast, rye (includes pumpernickel)	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	26.6% 772kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	6.96% 6.75g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.46g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 153g	34.2% 44.5g	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	41.8% 16g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	41% 23g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, rye (includes pumpernickel)	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.2% 0.94mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.4% 0.56mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.5% 9.36mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	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	42% 169μg	36.7% 147μg	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	0% 0mg	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	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

	Crackers, melba toast, rye (includes pumpernickel)	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	15.5% 155mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	88.4% 0.8mg	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	91% 7.3mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.4mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	63.7% 1.46mg	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	52% 363mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	11.3% 383mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	140% 76.8μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	119% 1784mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.26% 9.72g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, melba toast, rye (includes pumpernickel) VS Boiled California Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, melba toast, rye (includes pumpernickel) 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, melba toast, rye (includes pumpernickel) vs Boiled California Red Kidney Beans:

• 7 ounces of Crackers, melba toast, rye (includes pumpernickel) have 3.7 times more Vitamin B1, 4.6 times more Vitamin B2, 8.7 times more Vitamin B3 and 2.2 times more Vitamin B5 than Boiled California Red Kidney Beans.
• Both Crackers, melba toast, rye (includes pumpernickel) and Boiled California Red Kidney Beans provide similar amounts of Vitamin B6 and Vitamin B9 per seven ounces.
• Both Crackers, melba toast, rye (includes pumpernickel) as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Crackers, melba toast, rye (includes pumpernickel) vs Boiled California Red Kidney Beans:

• 7 ounces of Crackers, melba toast, rye (includes pumpernickel) have 1.4 times more Copper, 1.2 times more Iron, 2.3 times more Manganese, 1.3 times more Phosphorus, 32.3 times more Selenium, 224.8 times more Sodium and 1.6 times more Zinc than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 2.2 times more Potassium than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) and Boiled California Red Kidney Beans contain similar levels of Calcium and Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, melba toast, rye (includes pumpernickel) have 3.1 times more Energy, 37.8 times more Fat, 3.3 times more Omega 3, 62.1 times more Omega 6, 3.4 times more Carbohydrate and 1.3 times more Protein than Boiled California Red Kidney Beans.
• Both Crackers, melba toast, rye (includes pumpernickel) and Boiled California Red Kidney Beans offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6