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

Macros Ratio

	Protein	Fat	Carbs
Boiled Royal Red Kidney Beans	30%	1%	69%
Crackers, saltines, whole wheat (includes multi-grain)	7%	24%	69%

Macro Nutrients

	Boiled Royal Red Kidney Beans	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Energy	4.24% 123kcal	13.7% 398kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	11% 10.7g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0% 0g	32g per day for Men 19-50 years
Omega 3	3.56% 0.057g	49.3% 0.79g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	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	17% 22g	52.5% 68.3g	130g per day for Men 19-50 years
Sugars	NA	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	24.5% 9.3g	17.6% 6.7g	38g per day for Men 19-50 years
Protein	17% 9.5g	12.8% 7.14g	56g per day for Men 19-50 years

Vitamins

	Boiled Royal 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	7.9% 0.095mg	38.8% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.15% 0.067mg	17.3% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.45% 0.55mg	27.7% 4.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.38% 0.22mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8% 0.1mg	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	18.5% 74μg	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	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	NA	7.93% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15.3% 18.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Royal Red Kidney Beans	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Calcium	4.4% 44mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	29.6% 0.27mg	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	64.3% 5.14mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	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	20.3% 142mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	11% 378mg	6.5% 221mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	47% 26μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	81% 1214mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	13.3% 1.46mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.27% 9.85g	3700g per day for Men 19-50 years

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

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

• 100 g of Crackers, saltines, whole wheat (includes multi-grain) contain 4.9 times more Vitamin B1, 3.4 times more Vitamin B2, 8 times more Vitamin B3, 3 times more Vitamin B5 and 2 times more Vitamin B6 than Boiled Royal Red Kidney Beans.
• Both Boiled Royal Red Kidney Beans and Crackers, saltines, whole wheat (includes multi-grain) provide similar amounts of Vitamin B9 per 100 grams.
• Both Boiled Royal Red Kidney Beans as well as Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

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

• 100 grams of Boiled Royal Red Kidney Beans have more Calcium and 1.7 times more Potassium than Crackers, saltines, whole wheat (includes multi-grain).
• While 100 g of Crackers, saltines, whole wheat (includes multi-grain) contain 1.9 times more Iron, 1.7 times more Magnesium, 5.9 times more Manganese, 1.4 times more Phosphorus, 21.5 times more Selenium, 242.8 times more Sodium and 1.6 times more Zinc than Boiled Royal Red Kidney Beans.
• Both Boiled Royal Red Kidney Beans and Crackers, saltines, whole wheat (includes multi-grain) contain similar levels of Copper per 100 grams.
• 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 Boiled Royal Red Kidney Beans have 1.4 times more Fiber and 1.3 times more Protein than Crackers, saltines, whole wheat (includes multi-grain).
• While 100 g of Crackers, saltines, whole wheat (includes multi-grain) contain 3.2 times more Energy, 63 times more Fat, 13.8 times more Omega 3, 178.8 times more Omega 6 and 3.1 times more Carbohydrate than Boiled Royal Red Kidney Beans.
• 100 grams of Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6