Comparing Nutrients in 7 ounces Crackers, wheat, low salt VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, low salt	7%	39%	54%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Crackers, wheat, low salt	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	32.4% 939kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	42% 41g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	32% 10.3g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	17.4% 0.28g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	31% 5.26g	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	99% 129g	89% 116g	130g per day for Men 19-50 years
Sugars	35.7% 26g	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	23.5% 8.93g	130% 49.4g	38g per day for Men 19-50 years
Protein	30.5% 17g	89.8% 50.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, low salt	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	83.5% 1mg	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.5% 9.84mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	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% 99μg	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	6.6% 0.99mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, low salt	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	9.72% 97mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	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	109% 8.73mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	154% 3.53mg	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	62.4% 437mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	78.6% 2671mg	3400mg per day for Men 19-50 years
Selenium	122% 67μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	25% 377mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	0.17% 6.15g	0.64% 23.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, wheat, low salt VS Royal Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, wheat, low salt 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, wheat, low salt vs Royal Red Kidney Beans:

• 7 ounces of Crackers, wheat, low salt have 1.3 times more Vitamin B1, 1.4 times more Vitamin B2 and 2.4 times more Vitamin B3 than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 1.5 times more Vitamin B5, 2.9 times more Vitamin B6, 7.9 times more Vitamin B9 and more Vitamin C than Crackers, wheat, low salt.
• 7 ounces of Crackers, wheat, low salt have insufficient amounts of Vitamin C
• Both Crackers, wheat, low salt 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, wheat, low salt vs Royal Red Kidney Beans:

• 7 ounces of Crackers, wheat, low salt have 1.6 times more Manganese, 10.5 times more Selenium and 14.6 times more Sodium than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 2.7 times more Calcium, 3.1 times more Copper, 2 times more Iron, 2.2 times more Magnesium, 1.8 times more Phosphorus, 6.6 times more Potassium and 1.7 times more Zinc than Crackers, wheat, low salt.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, wheat, low salt have 1.4 times more Energy, 45.8 times more Fat, 79.7 times more Saturated Fat and 27.4 times more Omega 6 than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 5.5 times more Fiber and 2.9 times more Protein than Crackers, wheat, low salt.
• Both Crackers, wheat, low salt and Royal Red Kidney Beans offer comparable quantities of Omega 3 and Carbohydrate per seven ounces.
• 7 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6