Comparing Nutrients in 100 grams Canned Kidney Beans VS Crackers, cream, Gamesa Sabrosas

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Crackers, cream, Gamesa Sabrosas	6%	39%	55%

Macro Nutrients

	Canned Kidney Beans	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Energy	2.9% 84kcal	16.7% 484kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	21% 20.4g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	16.8% 5.36g	32g per day for Men 19-50 years
Omega 3	5.13% 0.082g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	11% 14.5g	49.7% 64.6g	130g per day for Men 19-50 years
Sugars	2.55% 1.85g	13% 9.37g	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	0% 0g	1.3% 0.95g	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	% 0g	% 0.92g	g per day for Men 19-50 years
Sucrose	% 1.85g	% 6.2g	g per day for Men 19-50 years
Fiber	11.3% 4.3g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	9.32% 5.2g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.67% 0.12mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.57% 0.41mg	31.8% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.76% 0.14mg	9.24% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	5% 0.065mg	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	9% 36μg	37.3% 149μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	19% 0.46μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.13% 0.02mg	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Calcium	3.4% 34mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	12.3% 0.11mg	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	14.6% 1.17mg	92% 7.38mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	7.3% 0.17mg	34% 0.78mg	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	13% 90mg	14% 98mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	3.8% 129mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	17.3% 9.5μg	55μg per day for Men 19-50 years
Sodium	19.7% 296mg	76.5% 1148mg	1500mg per day for Men 19-50 years
Zinc	4.2% 0.46mg	6% 0.66mg	11mg per day for Men 19-50 years
Water	2.1% 78g	0.12% 4.45g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Crackers, cream, Gamesa Sabrosas per 100 g

Compare the macro and micronutrient content in 100 g of Canned Kidney Beans versus 100 g of Crackers, cream, Gamesa Sabrosas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Kidney Beans vs Crackers, cream, Gamesa Sabrosas:

• 100 g of Crackers, cream, Gamesa Sabrosas contain 2.6 times more Vitamin B1, 4.7 times more Vitamin B2, 12.4 times more Vitamin B3, 3.3 times more Vitamin B5, 4.1 times more Vitamin B9, more Vitamin B12, 79.5 times more Vitamin E and 4.4 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Crackers, cream, Gamesa Sabrosas provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Canned Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E

Comparing minerals per 100 grams for Canned Kidney Beans vs Crackers, cream, Gamesa Sabrosas:

• 100 grams of Canned Kidney Beans have 1.3 times more Calcium, 1.2 times more Copper, 1.8 times more Potassium and 17.5 times more Water than Crackers, cream, Gamesa Sabrosas.
• While 100 g of Crackers, cream, Gamesa Sabrosas contain 6.3 times more Iron, 4.6 times more Manganese, 10.6 times more Selenium, 3.9 times more Sodium and 1.4 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Crackers, cream, Gamesa Sabrosas contain similar levels of Magnesium and Phosphorus per 100 grams.
• 100 grams of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Kidney Beans have 1.8 times more Omega 3 and 1.8 times more Fiber than Crackers, cream, Gamesa Sabrosas.
• While 100 g of Crackers, cream, Gamesa Sabrosas contain 5.8 times more Energy, 34 times more Fat, 38 times more Saturated Fat, 22.7 times more Omega 6, 4.5 times more Carbohydrate, 5.1 times more Sugars and 1.3 times more Protein than Canned All Types Kidney Beans.
• 100 grams of Canned Kidney Beans provide inadequate amounts of Omega 6