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

Macros Ratio

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

Macro Nutrients

	Crackers, saltines, low salt (includes oyster, soda, soup)	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	29% 835kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.6g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.97g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	54.2% 0.87g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	42.3% 7.2g	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% 148g	35% 45.2g	130g per day for Men 19-50 years
Sugars	6.08% 4.4g	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	0.63% 0.46g	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	% 0.46g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	15% 5.75g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	33.7% 19g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, low salt (includes oyster, soda, soup)	Boiled 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	101% 1.2mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.5% 0.66mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	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	69.5% 278μg	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% 2.22mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.5% 30.6μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, low salt (includes oyster, soda, soup)	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	23.6% 236mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	34.4% 0.31mg	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	127% 10mg	73% 5.83mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	72.3% 1.66mg	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	31.5% 220mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	23.5% 800mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	26% 393mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	19.3% 2.12mg	11mg per day for Men 19-50 years
Water	0.22% 8g	3.6% 133g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Crackers, saltines, low salt (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, low salt (includes oyster, soda, soup) vs Boiled Red Kidney Beans:

• 7 ounces of Crackers, saltines, low salt (includes oyster, soda, soup) have 3.8 times more Vitamin B1, 5.7 times more Vitamin B2, 9.1 times more Vitamin B3, 2.2 times more Vitamin B5, more Vitamin B12, 37.3 times more Vitamin E and 1.8 times more Vitamin K than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 2 times more Vitamin B6 than Crackers, saltines, low salt (includes oyster, soda, soup).
• Both Crackers, saltines, low salt (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, low salt (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, low salt (includes oyster, soda, soup) vs Boiled Red Kidney Beans:

• 7 ounces of Crackers, saltines, low salt (includes oyster, soda, soup) have 4.3 times more Calcium, 1.7 times more Iron, 1.8 times more Manganese, 1.8 times more Potassium, 5.3 times more Selenium and 99 times more Sodium than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 1.6 times more Copper, 1.8 times more Magnesium, 1.3 times more Phosphorus and 1.3 times more Zinc than Crackers, saltines, low salt (includes oyster, soda, soup).

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, saltines, low salt (includes oyster, soda, soup) have 3.3 times more Energy, 17.7 times more Fat, 27.8 times more Saturated Fat, 2.6 times more Omega 3, 33.9 times more Omega 6, 3.3 times more Carbohydrate and 6.9 times more Sugars than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 2.6 times more Fiber than Crackers, saltines, low salt (includes oyster, soda, soup).
• Both Crackers, saltines, low salt (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