Comparing Nutrients in 7 ounces Crackers, saltines (includes oyster, soda, soup) VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Crackers, saltines (includes oyster, soda, soup)	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	28.6% 830kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	17.7% 17g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	68.6% 1.1g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	50% 8.48g	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 147g	35% 45.2g	130g per day for Men 19-50 years
Sugars	3.53% 2.56g	0.88% 0.64g	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	0.52% 0.38g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	33.5% 18.8g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines (includes oyster, soda, soup)	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	116% 1.4mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74.3% 0.97mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80% 12.8mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.06mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	18.3% 0.24mg	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	66.5% 266μg	64.5% 258μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.44% 0.18μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.2% 2.3mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42% 50.4μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines (includes oyster, soda, soup)	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	30.6% 0.28mg	53.4% 0.48mg	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	138% 11mg	73% 5.83mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	41% 0.95mg	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	29% 202mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	8.87% 302mg	23.5% 800mg	3400mg per day for Men 19-50 years
Selenium	37% 20.4μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	124% 1867mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.37mg	19.3% 2.12mg	11mg per day for Men 19-50 years
Water	0.27% 10g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines (includes oyster, soda, soup) VS Boiled Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, saltines (includes oyster, soda, soup) versus 7 oz of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Crackers, saltines (includes oyster, soda, soup) vs Boiled Red Kidney Beans:

• 7 ounces of Crackers, saltines (includes oyster, soda, soup) have 4.4 times more Vitamin B1, 8.4 times more Vitamin B2, 11.1 times more Vitamin B3, 2.4 times more Vitamin B5, more Vitamin B12, 38.3 times more Vitamin E and 3 times more Vitamin K than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 1.4 times more Vitamin B6 than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Boiled Red Kidney Beans provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E
• Both Crackers, saltines (includes oyster, soda, soup) as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Crackers, saltines (includes oyster, soda, soup) vs Boiled Red Kidney Beans:

• 7 ounces of Crackers, saltines (includes oyster, soda, soup) have 1.9 times more Iron, 1.4 times more Manganese, 8.6 times more Selenium and 470.5 times more Sodium than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 1.5 times more Calcium, 1.7 times more Copper, 2 times more Magnesium, 1.4 times more Phosphorus, 2.7 times more Potassium and 1.6 times more Zinc than Crackers, saltines (includes oyster, soda, soup).
• 7 ounces of Crackers, saltines (includes oyster, soda, soup) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, saltines (includes oyster, soda, soup) have 3.3 times more Energy, 17.3 times more Fat, 23 times more Saturated Fat, 3.3 times more Omega 3, 39.9 times more Omega 6 and 3.2 times more Carbohydrate than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 2.6 times more Fiber than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Boiled Red Kidney Beans offer comparable quantities of Protein per seven ounces.
• 7 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6