Comparing Nutrients in 100 grams Royal Red Kidney Beans VS Crackers, gluten-free, multi-seeded and multigrain

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%

Macro Nutrients

	Royal Red Kidney Beans	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Energy	11.3% 329kcal	15.6% 453kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.45g	16.3% 16g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	6.47% 2.07g	32g per day for Men 19-50 years
Omega 3	9.5% 0.15g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	29.6% 5.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.3g	51% 66.3g	130g per day for Men 19-50 years
Sugars	NA	1.2% 0.86g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.86g	g per day for Men 19-50 years
Fiber	65.5% 25g	27% 10g	38g per day for Men 19-50 years
Protein	45.2% 25.3g	20% 11.3g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	17.3% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	30.2% 4.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	16.8% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	28.5% 0.37mg	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	98% 393μg	8.75% 35μg	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	NA	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.4% 13.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Calcium	13% 131mg	23.8% 238mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	61% 0.55mg	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	109% 8.7mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	39% 164mg	420mg per day for Men 19-50 years
Manganese	48.2% 1.1mg	107% 2.45mg	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	53.4% 374mg	700mg per day for Men 19-50 years
Potassium	39.6% 1346mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	31.6% 17.4μg	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	29% 438mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.097% 3.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Crackers, gluten-free, multi-seeded and multigrain per 100 g

Compare the macro and micronutrient content in 100 g of Royal Red Kidney Beans versus 100 g of Crackers, gluten-free, multi-seeded and multigrain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Royal Red Kidney Beans vs Crackers, gluten-free, multi-seeded and multigrain:

• 100 grams of Royal Red Kidney Beans have 1.9 times more Vitamin B1, 1.4 times more Vitamin B2, 11.2 times more Vitamin B9 and more Vitamin C than Crackers, gluten-free, multi-seeded and multigrain.
• While 100 g of Crackers, gluten-free, multi-seeded and multigrain contain 2.3 times more Vitamin B3 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Crackers, gluten-free, multi-seeded and multigrain provide similar amounts of Vitamin B5 and Vitamin B6 per 100 grams.
• 100 grams of Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin C
• Both Raw Royal Red Kidney Beans as well as Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Royal Red Kidney Beans vs Crackers, gluten-free, multi-seeded and multigrain:

• 100 grams of Royal Red Kidney Beans have 1.8 times more Copper, 3.1 times more Iron and 3.5 times more Potassium than Crackers, gluten-free, multi-seeded and multigrain.
• While 100 g of Crackers, gluten-free, multi-seeded and multigrain contain 1.8 times more Calcium, 2.2 times more Manganese, 5.4 times more Selenium and 33.7 times more Sodium than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Crackers, gluten-free, multi-seeded and multigrain contain similar levels of Magnesium, Phosphorus and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Royal Red Kidney Beans have 2.4 times more Fiber and 2.3 times more Protein than Crackers, gluten-free, multi-seeded and multigrain.
• While 100 g of Crackers, gluten-free, multi-seeded and multigrain contain 1.4 times more Energy, 35.2 times more Fat, 31.8 times more Saturated Fat, 6.1 times more Omega 3 and 51.9 times more Omega 6 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Crackers, gluten-free, multi-seeded and multigrain offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Royal Red Kidney Beans provide inadequate amounts of Omega 6