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

Macros Ratio

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

Macro Nutrients

	Crackers, rye, wafers, seasoned	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	26% 756kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.3g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	8% 2.55g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	38.3% 6.5g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 146g	89% 116g	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	130% 49.4g	38g per day for Men 19-50 years
Protein	32% 18g	89.8% 50.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, seasoned	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	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	60.4% 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	25.8% 103μg	195% 780μg	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	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	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	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	220% 2mg	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	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	205% 4.7mg	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	87% 609mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	26.5% 901mg	78.6% 2671mg	3400mg per day for Men 19-50 years
Selenium	117% 64.5μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	117% 1760mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	0.64% 23.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, rye, wafers, seasoned VS 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 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 Royal Red Kidney Beans:

• 7 oz of Raw Royal Red Kidney Beans contain 1.4 times more Vitamin B5, 2.1 times more Vitamin B6, 7.6 times more Vitamin B9 and 45 times more Vitamin C than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned and Royal Red Kidney Beans provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of Crackers, rye, wafers, seasoned have insufficient amounts of Vitamin C
• Both Crackers, rye, wafers, seasoned as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Crackers, rye, wafers, seasoned have 2.1 times more Manganese, 10.2 times more Selenium and 68.2 times more Sodium than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 3 times more Calcium, 2 times more Copper, 2.9 times more Iron, 1.3 times more Magnesium, 1.3 times more Phosphorus and 3 times more Potassium than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned and Royal Red Kidney Beans contain similar levels of Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, rye, wafers, seasoned have 20.4 times more Fat, 19.8 times more Saturated Fat, 2.1 times more Omega 3, 33.8 times more Omega 6 and 1.3 times more Carbohydrate than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 2.8 times more Protein than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned and Royal Red Kidney Beans offer comparable quantities of Energy and Fiber per seven ounces.
• 7 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6