Comparing Nutrients in 100 grams Boiled California Red Kidney Beans VS Crackers, whole-wheat, low salt

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Crackers, whole-wheat, low salt	8%	33%	59%

Macro Nutrients

	Boiled California Red Kidney Beans	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Energy	4.28% 124kcal	15.3% 443kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	17.7% 17g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	10.6% 3.4g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	23.5% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	36.6% 6.2g	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	52.8% 68.6g	130g per day for Men 19-50 years
Sugars	NA	0.51% 0.37g	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	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	27.6% 10.5g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Crackers, whole-wheat, low salt	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	16.8% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.77% 0.062mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.38% 0.54mg	28.2% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.38% 0.22mg	16.3% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8% 0.1mg	14% 0.18mg	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	7% 28μg	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	5.73% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.9% 8.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Calcium	6.6% 66mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	49.3% 0.44mg	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	38.5% 3.08mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	98% 2.25mg	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	42% 295mg	700mg per day for Men 19-50 years
Potassium	12.3% 419mg	8.74% 297mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	26.7% 14.7μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	19.5% 2.15mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.073% 2.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Crackers, whole-wheat, low salt per 100 g

Compare the macro and micronutrient content in 100 g of Boiled California Red Kidney Beans versus 100 g of Crackers, whole-wheat, low salt 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, whole-wheat, low salt:

• 100 grams of Boiled California Red Kidney Beans have 2.6 times more Vitamin B9 than Crackers, whole-wheat, low salt.
• While 100 g of Crackers, whole-wheat, low salt contain 1.6 times more Vitamin B1, 1.6 times more Vitamin B2, 8.4 times more Vitamin B3, 3.7 times more Vitamin B5 and 1.8 times more Vitamin B6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Crackers, whole-wheat, low salt 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, whole-wheat, low salt:

• 100 grams of Boiled California Red Kidney Beans have 1.3 times more Calcium and 1.4 times more Potassium than Crackers, whole-wheat, low salt.
• While 100 g of Crackers, whole-wheat, low salt contain 1.5 times more Copper, 2.1 times more Magnesium, 7.1 times more Manganese, 2.2 times more Phosphorus, 12.3 times more Selenium, 46.5 times more Sodium and 2.5 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Crackers, whole-wheat, low salt contain similar levels of Iron per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Crackers, whole-wheat, low salt contain 3.6 times more Energy, 191.1 times more Fat, 242.4 times more Saturated Fat, 11.8 times more Omega 3, 310.9 times more Omega 6 and 3.1 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Crackers, whole-wheat, low salt offer comparable quantities of Fiber and Protein per 100 grams.
• 100 grams of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6