Comparing Nutrients in 100 grams Boiled Red Kidney Beans VS Crackers, whole-wheat, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Crackers, whole-wheat, reduced fat	11%	16%	73%

Macro Nutrients

	Boiled Red Kidney Beans	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Energy	4.38% 127kcal	14.3% 416kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	7.82% 7.6g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.072g	3.33% 1.07g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	18.6% 3.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 23g	58% 75.5g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	1.7% 1.22g	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% 0g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.9g	g per day for Men 19-50 years
Fiber	19.5% 7.4g	28.7% 11g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Crackers, whole-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	13.3% 0.16mg	15.4% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	32.7% 5.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	15% 0.2mg	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	32.5% 130μg	7.5% 30μg	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	0.2% 0.03mg	7.2% 1.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	10.4% 12.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Calcium	2.8% 28mg	3.9% 39mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	49.7% 0.45mg	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	36.8% 2.94mg	44.5% 3.56mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	99% 2.3mg	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	20.3% 142mg	52% 364mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	11% 373mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	49.7% 745mg	1500mg per day for Men 19-50 years
Zinc	9.73% 1.07mg	27% 3mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.07% 2.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Crackers, whole-wheat, reduced fat per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Red Kidney Beans versus 100 g of Crackers, whole-wheat, reduced fat to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Boiled Red Kidney Beans have 2.6 times more Vitamin B2 and 4.3 times more Vitamin B9 than Crackers, whole-wheat, reduced fat.
• While 100 g of Crackers, whole-wheat, reduced fat contain 9 times more Vitamin B3, 4.1 times more Vitamin B5, 1.6 times more Vitamin B6, 36 times more Vitamin E and 1.5 times more Vitamin K than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Crackers, whole-wheat, reduced fat provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• 100 grams of Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin B2
• Both Boiled Red Kidney Beans as well as Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

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

• 100 g of Crackers, whole-wheat, reduced fat contain 1.4 times more Calcium, 1.8 times more Copper, 2.7 times more Magnesium, 4.8 times more Manganese, 2.6 times more Phosphorus, 11.8 times more Selenium, 372.5 times more Sodium and 2.8 times more Zinc than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Crackers, whole-wheat, reduced fat contain similar levels of Iron and Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Crackers, whole-wheat, reduced fat contain 3.3 times more Energy, 15.2 times more Fat, 14.8 times more Saturated Fat, 2.4 times more Omega 3, 29.6 times more Omega 6, 3.3 times more Carbohydrate, 1.5 times more Fiber and 1.3 times more Protein than Boiled Red Kidney Beans.
• 100 grams of Boiled Red Kidney Beans provide inadequate amounts of Omega 6