Comparing Nutrients in 100 grams Royal Red Kidney Beans VS Crackers, rye, wafers, seasoned

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Crackers, rye, wafers, seasoned	9%	20%	71%

Macro Nutrients

	Royal Red Kidney Beans	Crackers, rye, wafers, seasoned	Recommended Dietary Allowance
Energy	11.3% 329kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.45g	9.5% 9.2g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	4.02% 1.3g	32g per day for Men 19-50 years
Omega 3	9.5% 0.15g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	19.3% 3.3g	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	56.8% 73.8g	130g per day for Men 19-50 years
Sugars	NA	NA	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	65.5% 25g	55% 21g	38g per day for Men 19-50 years
Protein	45.2% 25.3g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Crackers, rye, wafers, seasoned	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	26.3% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	15.5% 2.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	14.6% 0.19mg	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	13% 52μg	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	0.11% 0.1mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Crackers, rye, wafers, seasoned	Recommended Dietary Allowance
Calcium	13% 131mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	55% 0.5mg	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	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	25.2% 106mg	420mg per day for Men 19-50 years
Manganese	48.2% 1.1mg	103% 2.37mg	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	44% 307mg	700mg per day for Men 19-50 years
Potassium	39.6% 1346mg	13.4% 454mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	59% 32.5μg	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	59% 887mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.11% 4g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Crackers, rye, wafers, seasoned per 100 g

Compare the macro and micronutrient content in 100 g of Royal Red Kidney Beans versus 100 g of Crackers, rye, wafers, seasoned 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, rye, wafers, seasoned:

• 100 grams of Royal Red Kidney Beans have 1.2 times more Vitamin B1, 1.4 times more Vitamin B5, 2.1 times more Vitamin B6, 7.6 times more Vitamin B9 and 45 times more Vitamin C than Crackers, rye, wafers, seasoned.
• Both Royal Red Kidney Beans and Crackers, rye, wafers, seasoned provide similar amounts of Vitamin B2 and Vitamin B3 per 100 grams.
• 100 grams of Crackers, rye, wafers, seasoned have insufficient amounts of Vitamin C
• Both Raw Royal Red Kidney Beans as well as Crackers, rye, wafers, seasoned have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Royal Red Kidney Beans vs Crackers, rye, wafers, seasoned:

• 100 grams of Royal Red Kidney Beans have 3 times more Calcium, 2 times more Copper, 2.9 times more Iron, 1.3 times more Magnesium, 1.3 times more Phosphorus and 3 times more Potassium than Crackers, rye, wafers, seasoned.
• While 100 g of Crackers, rye, wafers, seasoned contain 2.1 times more Manganese, 10.2 times more Selenium and 68.2 times more Sodium than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Crackers, rye, wafers, seasoned contain similar levels of Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Royal Red Kidney Beans have 2.8 times more Protein than Crackers, rye, wafers, seasoned.
• While 100 g of Crackers, rye, wafers, seasoned contain 20.4 times more Fat, 19.8 times more Saturated Fat, 2.1 times more Omega 3, 33.8 times more Omega 6 and 1.3 times more Carbohydrate than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Crackers, rye, wafers, seasoned offer comparable quantities of Energy and Fiber per 100 grams.
• 100 grams of Royal Red Kidney Beans provide inadequate amounts of Omega 6