Comparing Nutrients in 100 grams Red Kidney Beans VS Crackers, saltines, fat-free, low-sodium

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Crackers, saltines, fat-free, low-sodium	11%	4%	85%

Macro Nutrients

	Red Kidney Beans	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Energy	11.6% 337kcal	13.6% 393kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.76% 0.24g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	2.38% 0.038g	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	3.8% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61.3g	63.3% 82.3g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	0.52% 0.38g	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	40% 15g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	40.2% 22.5g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.7% 0.61mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.22mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	35.7% 5.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	7.8% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	6.54% 0.085mg	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% 124μg	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	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	1.4% 0.21mg	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.67% 5.6μg	4.1% 4.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Calcium	8.3% 83mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	16% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.055% 2.2μg	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	83.6% 6.7mg	97% 7.7mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	27.7% 0.64mg	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% 406mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	40% 1359mg	3.4% 115mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	56.6% 849mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	8.55% 0.94mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.092% 3.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Crackers, saltines, fat-free, low-sodium per 100 g

Compare the macro and micronutrient content in 100 g of Red Kidney Beans versus 100 g of Crackers, saltines, fat-free, low-sodium to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Red Kidney Beans vs Crackers, saltines, fat-free, low-sodium:

• 100 grams of Red Kidney Beans have 2 times more Vitamin B5, 4.7 times more Vitamin B6, 3.2 times more Vitamin B9 and more Vitamin C than Crackers, saltines, fat-free, low-sodium.
• While 100 g of Crackers, saltines, fat-free, low-sodium contain 2.7 times more Vitamin B2 and 2.7 times more Vitamin B3 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Crackers, saltines, fat-free, low-sodium provide similar amounts of Vitamin B1 and Vitamin K per 100 grams.
• 100 grams of Crackers, saltines, fat-free, low-sodium have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Crackers, saltines, fat-free, low-sodium have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Red Kidney Beans vs Crackers, saltines, fat-free, low-sodium:

• 100 grams of Red Kidney Beans have 3.8 times more Calcium, 4.8 times more Copper, 5.3 times more Magnesium, 1.7 times more Manganese, 3.6 times more Phosphorus, 11.8 times more Potassium and 3 times more Zinc than Crackers, saltines, fat-free, low-sodium.
• While 100 g of Crackers, saltines, fat-free, low-sodium contain 6.7 times more Selenium and 70.8 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Crackers, saltines, fat-free, low-sodium contain similar levels of Iron per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Red Kidney Beans have 9.4 times more Omega 3, 5.5 times more Sugars, 5.6 times more Fiber and 2.1 times more Protein than Crackers, saltines, fat-free, low-sodium.
• While 100 g of Crackers, saltines, fat-free, low-sodium contain 2.8 times more Omega 6 and 1.3 times more Carbohydrate than Raw Red Kidney Beans.
• Both Red Kidney Beans and Crackers, saltines, fat-free, low-sodium offer comparable quantities of Energy per 100 grams.
• 100 grams of Red Kidney Beans provide inadequate amounts of Omega 6