Comparing Nutrients in 7 ounces Crackers, wheat, regular VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, regular	6%	32%	62%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Crackers, wheat, regular	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	31% 903kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	33.6% 32.5g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	20% 6.37g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	122% 1.96g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	87.2% 15g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 140g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	42.4% 30.7g	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	1.15% 0.83g	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	% 1.57g	NA	g per day for Men 19-50 years
Sucrose	% 23.4g	NA	g per day for Men 19-50 years
Fiber	36% 13.7g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	26% 14.5g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, regular	Boiled California 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	47% 0.56mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	16% 0.21mg	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	19% 75.4μg	36.7% 147μg	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	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	20.5% 3.08mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.5% 28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, regular	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	18.3% 183mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	60.4% 0.54mg	63.7% 0.57mg	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	65.5% 5.24mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	134% 3.07mg	27.4% 0.63mg	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	85.6% 599mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	16.5% 562mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	35.7% 19.6μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	92% 1387mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	29.6% 3.25mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.15% 5.46g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, wheat, regular VS Boiled California Red Kidney Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Crackers, wheat, regular vs Boiled California Red Kidney Beans:

• 7 ounces of Crackers, wheat, regular have 2.2 times more Vitamin B1, 2.4 times more Vitamin B2, 7.4 times more Vitamin B3, 2.6 times more Vitamin B5 and 2.3 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 1.9 times more Vitamin B9 than Crackers, wheat, regular.
• Both Crackers, wheat, regular as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Crackers, wheat, regular vs Boiled California Red Kidney Beans:

• 7 ounces of Crackers, wheat, regular have 1.4 times more Calcium, 1.5 times more Magnesium, 4.9 times more Manganese, 2.2 times more Phosphorus, 8.3 times more Selenium, 174.8 times more Sodium and 1.9 times more Zinc than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 1.5 times more Potassium than Crackers, wheat, regular.
• Both Crackers, wheat, regular and Boiled California Red Kidney Beans contain similar levels of Copper and Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, wheat, regular have 3.7 times more Energy, 182.2 times more Fat, 229.3 times more Saturated Fat, 30.8 times more Omega 3, 373.7 times more Omega 6 and 3.2 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 1.3 times more Fiber and 1.3 times more Protein than Crackers, wheat, regular.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6