Comparing Nutrients in 100 grams California Red Kidney Beans VS Crackers, wheat, reduced fat

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Crackers, wheat, reduced fat	8%	27%	65%

Macro Nutrients

	California Red Kidney Beans	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Energy	11.4% 330kcal	15.3% 444kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	13.8% 13.4g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	6.6% 2.1g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	54% 0.87g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	36.4% 6.18g	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	55% 71.5g	130g per day for Men 19-50 years
Sugars	NA	20.7% 15g	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	1.2% 0.88g	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	% 1.55g	g per day for Men 19-50 years
Sucrose	NA	% 9.24g	g per day for Men 19-50 years
Fiber	65.5% 25g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	16.7% 9.34g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	52% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	32% 5.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	11.5% 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	31.8% 127μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.83% 0.14μg	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	7.87% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20.6% 24.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Calcium	19.5% 195mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	24.8% 0.22mg	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	62.8% 5mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	11% 47mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	92% 2.13mg	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	37% 258mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	6.18% 210mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	51.7% 776mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	16% 1.74mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.074% 2.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of California Red Kidney Beans vs Crackers, wheat, reduced fat:

• Raw California Red Kidney Beans have 1.5 times more Vitamin B5, 2.6 times more Vitamin B6, 3.1 times more Vitamin B9 and more Vitamin C than Crackers, wheat, reduced fat.
• While Crackers, wheat, reduced fat contain 2.5 times more Vitamin B3 and more Vitamin B12 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Crackers, wheat, reduced fat have similar amounts of Vitamin B1 and Vitamin B2 per 100 g.
• Both Raw California Red Kidney Beans as well as Crackers, wheat, reduced fat have insufficient amounts of Vitamin A and Vitamin D in 100 g.

Comparing minerals per 100 grams for California Red Kidney Beans vs Crackers, wheat, reduced fat:

• Raw California Red Kidney Beans have 2.4 times more Calcium, 4.9 times more Copper, 1.9 times more Iron, 3.4 times more Magnesium, 1.6 times more Phosphorus, 7.1 times more Potassium and 1.5 times more Zinc than Crackers, wheat, reduced fat.
• While Crackers, wheat, reduced fat contain 2.1 times more Manganese, 3.3 times more Selenium and 70.5 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 100 grams:

• Raw California Red Kidney Beans have 7.3 times more Fiber and 2.6 times more Protein than Crackers, wheat, reduced fat.
• While Crackers, wheat, reduced fat contain 1.3 times more Energy, 53.5 times more Fat, 58.7 times more Saturated Fat, 10.3 times more Omega 3 and 114.4 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Crackers, wheat, reduced fat have similar amounts of Carbohydrate per 100 g.
• Both Raw California Red Kidney Beans as well as Crackers, wheat, reduced fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.