Comparing Nutrients in 7 ounces Crackers, saltines, whole wheat (includes multi-grain) VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, whole wheat (includes multi-grain)	7%	24%	69%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Crackers, saltines, whole wheat (includes multi-grain)	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	27.2% 790kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.3g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	98% 1.57g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	75% 12.8g	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	104% 135g	89% 116g	130g per day for Men 19-50 years
Sugars	0% 0g	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	35% 13.3g	130% 49.4g	38g per day for Men 19-50 years
Protein	25.3% 14g	89.8% 50.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, whole wheat (includes multi-grain)	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	77% 0.92mg	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.3% 0.45mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.5% 0.42mg	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	40.7% 163μg	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% 0mg	9.92% 8.93mg	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	15.7% 2.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30.3% 36.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, whole wheat (includes multi-grain)	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	0% 0mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	58.7% 0.53mg	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	128% 10.2mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	129% 2.96mg	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	55.6% 389mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	13% 439mg	78.6% 2671mg	3400mg per day for Men 19-50 years
Selenium	93% 51μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	161% 2409mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	26.3% 2.9mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	0.53% 19.5g	0.64% 23.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines, whole wheat (includes multi-grain) VS Royal Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, saltines, whole wheat (includes multi-grain) 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, saltines, whole wheat (includes multi-grain) vs Royal Red Kidney Beans:

• 7 ounces of Crackers, saltines, whole wheat (includes multi-grain) have 2.1 times more Vitamin B3 than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 1.9 times more Vitamin B6, 4.8 times more Vitamin B9 and more Vitamin C than Crackers, saltines, whole wheat (includes multi-grain).
• Both Crackers, saltines, whole wheat (includes multi-grain) and Royal Red Kidney Beans provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per seven ounces.
• 7 ounces of Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Vitamin C
• Both Crackers, saltines, whole wheat (includes multi-grain) as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Crackers, saltines, whole wheat (includes multi-grain) vs Royal Red Kidney Beans:

• 7 ounces of Crackers, saltines, whole wheat (includes multi-grain) have 1.3 times more Manganese, 8.1 times more Selenium and 93.4 times more Sodium than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain more Calcium, 3.8 times more Copper, 1.7 times more Iron, 2 times more Magnesium, 2.1 times more Phosphorus, 6.1 times more Potassium and 1.8 times more Zinc than Crackers, saltines, whole wheat (includes multi-grain).
• 7 ounces of Crackers, saltines, whole wheat (includes multi-grain) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, saltines, whole wheat (includes multi-grain) have 1.2 times more Energy, 23.8 times more Fat, 5.2 times more Omega 3 and 66.4 times more Omega 6 than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 3.7 times more Fiber and 3.5 times more Protein than Crackers, saltines, whole wheat (includes multi-grain).
• Both Crackers, saltines, whole wheat (includes multi-grain) and Royal Red Kidney Beans offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6