Comparing Nutrients in 100 grams California Red Kidney Beans VS Crackers, standard snack-type, sandwich, with peanut butter filling

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%

Macro Nutrients

	California Red Kidney Beans	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Energy	11.4% 330kcal	17% 494kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	25.3% 24.5g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	26.8% 4.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.8g	45% 58.4g	130g per day for Men 19-50 years
Sugars	NA	14.5% 10.5g	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	0.7% 0.51g	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	% 2.76g	g per day for Men 19-50 years
Sucrose	NA	% 6.57g	g per day for Men 19-50 years
Fiber	65.5% 25g	6.05% 2.3g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	40.8% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	38.2% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	9.5% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	11.4% 0.15mg	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	99% 394μg	21.5% 86μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.42% 0.01μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5% 4.5mg	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	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.9% 9.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Calcium	19.5% 195mg	8.1% 81mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	36% 0.32mg	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	117% 9.35mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	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	58% 405mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	6.32% 215mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	19.6% 11μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	53.4% 801mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.079% 2.93g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Crackers, standard snack-type, sandwich, with peanut butter filling per 100 g

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

Lets compare vitamin content per 100 grams of California Red Kidney Beans vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• 100 grams of California Red Kidney Beans have 1.6 times more Vitamin B5, 2.7 times more Vitamin B6, 4.6 times more Vitamin B9 and more Vitamin C than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While 100 g of Crackers, standard snack-type, sandwich, with peanut butter filling contain 3 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Crackers, standard snack-type, sandwich, with peanut butter filling provide similar amounts of Vitamin B1 and Vitamin B2 per 100 grams.
• 100 grams of Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for California Red Kidney Beans vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• 100 grams of California Red Kidney Beans have 2.4 times more Calcium, 3.4 times more Copper, 3.4 times more Iron, 2.9 times more Magnesium, 1.3 times more Manganese, 1.5 times more Phosphorus, 6.9 times more Potassium and 2.3 times more Zinc than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While 100 g of Crackers, standard snack-type, sandwich, with peanut butter filling contain 3.4 times more Selenium and 72.8 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 100 grams:

• 100 grams of California Red Kidney Beans have more Omega 3, 10.8 times more Fiber and 2.1 times more Protein than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While 100 g of Crackers, standard snack-type, sandwich, with peanut butter filling contain 1.5 times more Energy, 98.2 times more Fat, 133.4 times more Saturated Fat and 84.3 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Crackers, standard snack-type, sandwich, with peanut butter filling offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of California Red Kidney Beans provide inadequate amounts of Omega 6
• 100 grams of Crackers, standard snack-type, sandwich, with peanut butter filling provide inadequate amounts of Omega 3