Comparing Nutrients in 7 ounces Crackers, rye, wafers, seasoned VS Boiled Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, seasoned	9%	20%	71%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Crackers, rye, wafers, seasoned	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	26% 756kcal	8.4% 244kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.3g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	8% 2.55g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	7.07% 0.11g	1.6g per day for Men 19-50 years
Omega 6	38.3% 6.5g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 146g	33.4% 43.4g	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	109% 41.5g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	32% 18g	33.6% 19g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, seasoned	Boiled Royal 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	52.3% 0.63mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	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	25.8% 103μg	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	0.22% 0.2mg	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, rye, wafers, seasoned	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	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	75.4% 6.03mg	68.7% 5.5mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	205% 4.7mg	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	87% 609mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	26.5% 901mg	22% 750mg	3400mg per day for Men 19-50 years
Selenium	117% 64.5μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	117% 1760mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, rye, wafers, seasoned VS Boiled Royal Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, rye, wafers, seasoned 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, rye, wafers, seasoned vs Boiled Royal Red Kidney Beans:

• 7 ounces of Crackers, rye, wafers, seasoned have 3.3 times more Vitamin B1, 3.3 times more Vitamin B2, 4.5 times more Vitamin B3, 2.5 times more Vitamin B5 and 1.8 times more Vitamin B6 than Boiled Royal Red Kidney Beans.
• While 7 oz of Boiled Royal Red Kidney Beans contain 1.4 times more Vitamin B9 than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned as well as Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Crackers, rye, wafers, seasoned vs Boiled Royal Red Kidney Beans:

• 7 ounces of Crackers, rye, wafers, seasoned have 1.9 times more Copper, 2.5 times more Magnesium, 9.3 times more Manganese, 2.2 times more Phosphorus, 1.2 times more Potassium, 27.1 times more Selenium, 177.4 times more Sodium and 2.8 times more Zinc than Boiled Royal Red Kidney Beans.
• Both Crackers, rye, wafers, seasoned and Boiled Royal Red Kidney Beans contain similar levels of Calcium and Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, rye, wafers, seasoned have 3.1 times more Energy, 54.1 times more Fat, 53.6 times more Saturated Fat, 5.6 times more Omega 3, 91.2 times more Omega 6, 3.4 times more Carbohydrate and 2.2 times more Fiber than Boiled Royal Red Kidney Beans.
• Both Crackers, rye, wafers, seasoned and Boiled Royal Red Kidney Beans offer comparable quantities of Protein per seven ounces.
• 7 ounces of Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6