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

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, regular	6%	32%	62%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Crackers, wheat, regular	Red Kidney Beans	Recommended Dietary Allowance
Energy	31% 903kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	33.6% 32.5g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	20% 6.37g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	122% 1.96g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	87.2% 15g	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	108% 140g	94% 122g	130g per day for Men 19-50 years
Sugars	42.4% 30.7g	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	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	79.4% 30g	38g per day for Men 19-50 years
Protein	26% 14.5g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, regular	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	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	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	19% 75.4μg	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	20.5% 3.08mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.5% 28μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, regular	Red Kidney Beans	Recommended Dietary Allowance
Calcium	18.3% 183mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	60.4% 0.54mg	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	65.5% 5.24mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	134% 3.07mg	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	85.6% 599mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	16.5% 562mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	35.7% 19.6μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	92% 1387mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	29.6% 3.25mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	0.15% 5.46g	0.63% 23.3g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Crackers, wheat, regular have 1.9 times more Vitamin B3, 7.4 times more Vitamin E and 2.5 times more Vitamin K than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 2.1 times more Vitamin B1, 1.5 times more Vitamin B2, 1.4 times more Vitamin B5, 1.6 times more Vitamin B6, 10.4 times more Vitamin B9 and more Vitamin C than Crackers, wheat, regular.
• 7 ounces of Crackers, wheat, regular have insufficient amounts of Vitamin C
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Crackers, wheat, regular as well as Raw 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, regular vs Red Kidney Beans:

• 7 ounces of Crackers, wheat, regular have 1.4 times more Manganese, 3.1 times more Selenium and 58.3 times more Sodium than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 2.6 times more Copper, 2.5 times more Iron, 1.9 times more Magnesium, 1.3 times more Phosphorus, 4.8 times more Potassium and 1.7 times more Zinc than Crackers, wheat, regular.
• Both Crackers, wheat, regular and Red Kidney Beans contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, wheat, regular have 1.4 times more Energy, 15.5 times more Fat, 20.8 times more Saturated Fat, 2.8 times more Omega 3, 32.8 times more Omega 6 and 7.4 times more Sugars than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 2.2 times more Fiber and 3.1 times more Protein than Crackers, wheat, regular.
• Both Crackers, wheat, regular and Red Kidney Beans offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6