Comparing Nutrients in 100 grams Red Kidney Beans VS Crackers, standard snack-type, regular

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Crackers, standard snack-type, regular	5%	47%	48%

Macro Nutrients

	Red Kidney Beans	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Energy	11.6% 337kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	27.2% 26.4g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	17.4% 5.56g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	97% 1.55g	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	68% 11.6g	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	47% 61.3g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	11.3% 8.2g	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	0.4% 0.29g	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	% 0.47g	g per day for Men 19-50 years
Sucrose	NA	% 6.95g	g per day for Men 19-50 years
Fiber	40% 15g	6.05% 2.3g	38g per day for Men 19-50 years
Protein	40.2% 22.5g	12% 6.64g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Crackers, standard snack-type, regular	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	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.22mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	27.2% 4.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	8.34% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	4.85% 0.063mg	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	23% 92μg	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	20% 3.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.67% 5.6μg	57.8% 69.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Calcium	8.3% 83mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	11.6% 0.1mg	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	50.4% 4.03mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	21.3% 0.49mg	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	35.4% 248mg	700mg per day for Men 19-50 years
Potassium	40% 1359mg	3.47% 118mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	12% 6.7μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	48.4% 726mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.085% 3.14g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Crackers, standard snack-type, regular per 100 g

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

Lets compare vitamin content per 100 grams of Red Kidney Beans vs Crackers, standard snack-type, regular:

• 100 grams of Red Kidney Beans have 1.5 times more Vitamin B1, 1.9 times more Vitamin B5, 6.3 times more Vitamin B6, 4.3 times more Vitamin B9 and more Vitamin C than Crackers, standard snack-type, regular.
• While 100 g of Crackers, standard snack-type, regular contain 2.1 times more Vitamin B2, 2.1 times more Vitamin B3, 14.4 times more Vitamin E and 12.4 times more Vitamin K than Raw Red Kidney Beans.
• 100 grams of Red Kidney Beans have insufficient amounts of Vitamin E
• 100 grams of Crackers, standard snack-type, regular have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Crackers, standard snack-type, regular 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, standard snack-type, regular:

• 100 grams of Red Kidney Beans have 6.7 times more Copper, 1.7 times more Iron, 7.7 times more Magnesium, 2.3 times more Manganese, 1.6 times more Phosphorus, 11.5 times more Potassium and 5.7 times more Zinc than Crackers, standard snack-type, regular.
• While 100 g of Crackers, standard snack-type, regular contain 1.4 times more Calcium, 2.1 times more Selenium and 60.5 times more Sodium than Raw Red Kidney Beans.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Red Kidney Beans have 6.6 times more Fiber and 3.4 times more Protein than Crackers, standard snack-type, regular.
• While 100 g of Crackers, standard snack-type, regular contain 1.5 times more Energy, 24.9 times more Fat, 36.1 times more Saturated Fat, 4.3 times more Omega 3, 50.8 times more Omega 6 and 3.9 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Crackers, standard snack-type, regular offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Red Kidney Beans provide inadequate amounts of Omega 6