Comparing Nutrients in 100 grams Boiled California Red Kidney Beans VS Crackers, saltines, unsalted tops (includes oyster, soda, soup)

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Crackers, saltines, unsalted tops (includes oyster, soda, soup)	9%	25%	66%

Macro Nutrients

	Boiled California Red Kidney Beans	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	4.28% 124kcal	15% 434kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	12% 12g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	9.16% 2.93g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	5.38% 0.086g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	9.37% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.2% 22.4g	55% 71.5g	130g per day for Men 19-50 years
Sugars	NA	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	24.5% 9.3g	7.9% 3g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	16.4% 9.2g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.8% 0.13mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.77% 0.062mg	35.5% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.38% 0.54mg	33% 5.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.38% 0.22mg	9.12% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8% 0.1mg	2.92% 0.038mg	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	18.5% 74μg	31% 124μg	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	1.33% 1.2mg	0% 0mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	6.6% 66mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	22% 0.2mg	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	37.3% 2.98mg	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	30.2% 0.7mg	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	19.6% 137mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	12.3% 419mg	3.76% 128mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	51% 766mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.11% 4.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled California Red Kidney Beans vs Crackers, saltines, unsalted tops (includes oyster, soda, soup):

• Boiled California Red Kidney Beans have 2.7 times more Vitamin B6 and more Vitamin C than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• While Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 4.4 times more Vitamin B1, 7.5 times more Vitamin B2, 9.7 times more Vitamin B3, 2.1 times more Vitamin B5 and 1.7 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Crackers, saltines, unsalted tops (includes oyster, soda, soup) have insufficient amounts of Vitamin A and Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Boiled California Red Kidney Beans vs Crackers, saltines, unsalted tops (includes oyster, soda, soup):

• Boiled California Red Kidney Beans have 1.5 times more Copper, 1.8 times more Magnesium, 1.3 times more Phosphorus, 3.3 times more Potassium and 16.3 times more Water than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• While Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 1.8 times more Calcium, 1.8 times more Iron, 2.2 times more Manganese and 191.5 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Crackers, saltines, unsalted tops (includes oyster, soda, soup) have similar amounts of Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled California Red Kidney Beans have 3.1 times more Fiber than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• While Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 3.5 times more Energy, 131.1 times more Fat, 209.4 times more Saturated Fat, 2.7 times more Omega 3, 79.7 times more Omega 6 and 3.2 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Crackers, saltines, unsalted tops (includes oyster, soda, soup) have similar amounts of Protein per 100 g.
• Both Boiled California Red Kidney Beans as well as Crackers, saltines, unsalted tops (includes oyster, soda, soup) have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.