Comparing Nutrients in 100 grams Boiled California Red Kidney Beans VS Crackers, standard snack-type, regular

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Crackers, standard snack-type, regular	5%	47%	48%

Macro Nutrients

	Boiled California Red Kidney Beans	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Energy	4.28% 124kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	27.2% 26.4g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	17.4% 5.56g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	97% 1.55g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	68% 11.6g	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	47% 61.3g	130g per day for Men 19-50 years
Sugars	NA	11.3% 8.2g	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	0.4% 0.29g	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	% 0.47g	g per day for Men 19-50 years
Sucrose	NA	% 6.95g	g per day for Men 19-50 years
Fiber	24.5% 9.3g	6.05% 2.3g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	12% 6.64g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Crackers, standard snack-type, regular	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	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.77% 0.062mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.38% 0.54mg	27.2% 4.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.38% 0.22mg	8.34% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8% 0.1mg	4.85% 0.063mg	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	23% 92μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	20% 3.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	57.8% 69.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Calcium	6.6% 66mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	11.6% 0.1mg	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	50.4% 4.03mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	21.3% 0.49mg	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	35.4% 248mg	700mg per day for Men 19-50 years
Potassium	12.3% 419mg	3.47% 118mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	12% 6.7μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	48.4% 726mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.085% 3.14g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Crackers, standard snack-type, regular per 100 g

Compare the macro and micronutrient content in 100 g of Boiled California Red Kidney Beans versus 100 g of Crackers, standard snack-type, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled California Red Kidney Beans vs Crackers, standard snack-type, regular:

• 100 grams of Boiled California Red Kidney Beans have 1.7 times more Vitamin B6 than Crackers, standard snack-type, regular.
• While 100 g of Crackers, standard snack-type, regular contain 3.2 times more Vitamin B1, 7.4 times more Vitamin B2, 8.1 times more Vitamin B3 and 1.9 times more Vitamin B5 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Crackers, standard snack-type, regular provide similar amounts of Vitamin B9 per 100 grams.
• Both Boiled California Red Kidney Beans as well as Crackers, standard snack-type, regular have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled California Red Kidney Beans vs Crackers, standard snack-type, regular:

• 100 grams of Boiled California Red Kidney Beans have 2.8 times more Copper, 2.7 times more Magnesium, 3.6 times more Potassium and 1.8 times more Zinc than Crackers, standard snack-type, regular.
• While 100 g of Crackers, standard snack-type, regular contain 1.8 times more Calcium, 1.4 times more Iron, 1.5 times more Manganese, 1.8 times more Phosphorus, 5.6 times more Selenium and 181.5 times more Sodium than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled California Red Kidney Beans have 4 times more Fiber and 1.4 times more Protein than Crackers, standard snack-type, regular.
• While 100 g of Crackers, standard snack-type, regular contain 4.1 times more Energy, 293.7 times more Fat, 397.3 times more Saturated Fat, 48.3 times more Omega 3, 578.6 times more Omega 6 and 2.7 times more Carbohydrate than Boiled California Red Kidney Beans.
• 100 grams of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6