Comparing Nutrients in 100 grams Red Kidney Beans VS Crackers, saltines, whole wheat (includes multi-grain)

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Crackers, saltines, whole wheat (includes multi-grain)	7%	24%	69%

Macro Nutrients

	Red Kidney Beans	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Energy	11.6% 337kcal	13.7% 398kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	11% 10.7g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0% 0g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	49.3% 0.79g	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	38% 6.44g	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	52.5% 68.3g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	0% 0g	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	17.6% 6.7g	38g per day for Men 19-50 years
Protein	40.2% 22.5g	12.8% 7.14g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Crackers, saltines, whole wheat (includes multi-grain)	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	38.8% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.22mg	17.3% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	27.7% 4.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	16.4% 0.21mg	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	20.5% 82μg	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	7.93% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.67% 5.6μg	15.3% 18.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Calcium	8.3% 83mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	29.6% 0.27mg	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	64.3% 5.14mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	65% 1.5mg	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	28% 196mg	700mg per day for Men 19-50 years
Potassium	40% 1359mg	6.5% 221mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	47% 26μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	81% 1214mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	13.3% 1.46mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.27% 9.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Crackers, saltines, whole wheat (includes multi-grain) per 100 g

Compare the macro and micronutrient content in 100 g of Red Kidney Beans versus 100 g of Crackers, saltines, whole wheat (includes multi-grain) 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, whole wheat (includes multi-grain):

• 100 grams of Red Kidney Beans have 1.3 times more Vitamin B1, 1.9 times more Vitamin B6, 4.8 times more Vitamin B9 and more Vitamin C than Crackers, saltines, whole wheat (includes multi-grain).
• While 100 g of Crackers, saltines, whole wheat (includes multi-grain) contain 2.1 times more Vitamin B3, 5.7 times more Vitamin E and 3.3 times more Vitamin K than Raw Red Kidney Beans.
• Both Red Kidney Beans and Crackers, saltines, whole wheat (includes multi-grain) provide similar amounts of Vitamin B2 and Vitamin B5 per 100 grams.
• 100 grams of Red Kidney Beans have insufficient amounts of Vitamin E
• 100 grams of Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Red Kidney Beans vs Crackers, saltines, whole wheat (includes multi-grain):

• 100 grams of Red Kidney Beans have more Calcium, 2.6 times more Copper, 1.3 times more Iron, 2 times more Magnesium, 2.1 times more Phosphorus, 6.1 times more Potassium and 1.9 times more Zinc than Crackers, saltines, whole wheat (includes multi-grain).
• While 100 g of Crackers, saltines, whole wheat (includes multi-grain) contain 1.3 times more Manganese, 8.1 times more Selenium and 101.2 times more Sodium than Raw Red Kidney Beans.
• 100 grams of Crackers, saltines, whole wheat (includes multi-grain) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Red Kidney Beans have more Sugars, 2.3 times more Fiber and 3.2 times more Protein than Crackers, saltines, whole wheat (includes multi-grain).
• While 100 g of Crackers, saltines, whole wheat (includes multi-grain) contain 10.1 times more Fat, 2.2 times more Omega 3 and 28.2 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Crackers, saltines, whole wheat (includes multi-grain) offer comparable quantities of Energy and Carbohydrate per 100 grams.
• 100 grams of Red Kidney Beans provide inadequate amounts of Omega 6