Comparing Nutrients in 100 grams Boiled Royal Red Kidney Beans VS Crackers, cream, Gamesa Sabrosas

Macros Ratio

	Protein	Fat	Carbs
Boiled Royal Red Kidney Beans	30%	1%	69%
Crackers, cream, Gamesa Sabrosas	6%	39%	55%

Macro Nutrients

	Boiled Royal Red Kidney Beans	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Energy	4.24% 123kcal	16.7% 484kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	21% 20.4g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	16.8% 5.36g	32g per day for Men 19-50 years
Omega 3	3.56% 0.057g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	49.7% 64.6g	130g per day for Men 19-50 years
Sugars	NA	13% 9.37g	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	1.3% 0.95g	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	% 0.92g	g per day for Men 19-50 years
Sucrose	NA	% 6.2g	g per day for Men 19-50 years
Fiber	24.5% 9.3g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	17% 9.5g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Boiled Royal Red Kidney Beans	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.15% 0.067mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.45% 0.55mg	31.8% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.38% 0.22mg	9.24% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8% 0.1mg	5% 0.065mg	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	18.5% 74μg	37.3% 149μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	19% 0.46μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Royal Red Kidney Beans	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Calcium	4.4% 44mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	12.3% 0.11mg	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	34.6% 2.77mg	92% 7.38mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	34% 0.78mg	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	14% 98mg	700mg per day for Men 19-50 years
Potassium	11% 378mg	3.8% 129mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	17.3% 9.5μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	76.5% 1148mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	6% 0.66mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.12% 4.45g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Royal Red Kidney Beans VS Crackers, cream, Gamesa Sabrosas per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Royal Red Kidney Beans versus 100 g of Crackers, cream, Gamesa Sabrosas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Royal Red Kidney Beans vs Crackers, cream, Gamesa Sabrosas:

• 100 grams of Boiled Royal Red Kidney Beans have 1.6 times more Vitamin B6 than Crackers, cream, Gamesa Sabrosas.
• While 100 g of Crackers, cream, Gamesa Sabrosas contain 3.1 times more Vitamin B1, 3.6 times more Vitamin B2, 9.2 times more Vitamin B3, 2.1 times more Vitamin B5, 2 times more Vitamin B9 and more Vitamin B12 than Boiled Royal Red Kidney Beans.
• 100 grams of Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin B12

Comparing minerals per 100 grams for Boiled Royal Red Kidney Beans vs Crackers, cream, Gamesa Sabrosas:

• 100 grams of Boiled Royal Red Kidney Beans have 1.7 times more Calcium, 2.4 times more Copper, 1.7 times more Magnesium, 1.4 times more Phosphorus, 2.9 times more Potassium and 1.4 times more Zinc than Crackers, cream, Gamesa Sabrosas.
• While 100 g of Crackers, cream, Gamesa Sabrosas contain 2.7 times more Iron, 3.1 times more Manganese, 7.9 times more Selenium and 229.6 times more Sodium than Boiled Royal Red Kidney Beans.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Royal Red Kidney Beans have 1.3 times more Omega 3, 3.9 times more Fiber and 1.4 times more Protein than Crackers, cream, Gamesa Sabrosas.
• While 100 g of Crackers, cream, Gamesa Sabrosas contain 3.9 times more Energy, 119.8 times more Fat, 223.4 times more Saturated Fat, 66.7 times more Omega 6 and 3 times more Carbohydrate than Boiled Royal Red Kidney Beans.
• 100 grams of Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6