Comparing Nutrients in 7 ounces Crackers, water biscuits VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, water biscuits	7%	17%	76%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Crackers, water biscuits	Red Kidney Beans	Recommended Dietary Allowance
Energy	26.3% 762kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	14.6% 14g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	27.5% 4.67g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 144g	94% 122g	130g per day for Men 19-50 years
Sugars	0% 0g	5.75% 4.17g	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	37% 14g	79.4% 30g	38g per day for Men 19-50 years
Protein	25.3% 14g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, water biscuits	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	18.4% 0.22mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.26% 0.081mg	60.6% 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	12% 47.6μg	195% 782μg	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	3.84% 0.58mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, water biscuits	Red Kidney Beans	Recommended Dietary Allowance
Calcium	0% 0mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	0% 0mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	NA	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	28.3% 198mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	5.78% 196mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	75.5% 1133mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	0.59% 22g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, water biscuits VS Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, water biscuits versus 7 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Crackers, water biscuits vs Red Kidney Beans:

• 7 oz of Raw Red Kidney Beans contain 5.5 times more Vitamin B1, 5.8 times more Vitamin B2, 1.8 times more Vitamin B3, 9.7 times more Vitamin B6, 16.4 times more Vitamin B9, more Vitamin C and 3.1 times more Vitamin K than Crackers, water biscuits.
• 7 ounces of Crackers, water biscuits have insufficient amounts of Vitamin C and Vitamin K
• Both Crackers, water biscuits as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Crackers, water biscuits vs Red Kidney Beans:

• 7 ounces of Crackers, water biscuits have 9.8 times more Selenium and 47.6 times more Sodium than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain more Calcium, 5.3 times more Copper, more Iron, 6.9 times more Magnesium, 4.1 times more Phosphorus, 13.7 times more Potassium and 4.3 times more Zinc than Crackers, water biscuits.
• 7 ounces of Crackers, water biscuits lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, water biscuits have 6.7 times more Fat and 10.3 times more Omega 6 than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 3.4 times more Omega 3, more Sugars, 2.1 times more Fiber and 3.2 times more Protein than Crackers, water biscuits.
• Both Crackers, water biscuits and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6