Comparing Nutrients in 100 grams Crackers, flavored, fish-shaped VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, flavored, fish-shaped	9%	34%	57%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Crackers, flavored, fish-shaped	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	16% 463kcal	11.3% 329kcal	2900kcal per day for Men 19-50 years
Fat	18.3% 17.7g	0.46% 0.45g	97g per day for Men 19-50 years
Saturated Fat	6.43% 2.06g	0.2% 0.065g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	9.5% 0.15g	1.6g per day for Men 19-50 years
Omega 6	20.5% 3.48g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.5% 65.7g	45% 58.3g	130g per day for Men 19-50 years
Sugars	1.63% 1.18g	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	0.12% 0.09g	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	8.16% 3.1g	65.5% 25g	38g per day for Men 19-50 years
Protein	18% 10g	45.2% 25.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, flavored, fish-shaped	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67.8% 0.81mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.5% 0.51mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	30.5% 0.4mg	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	38.3% 153μg	98% 393μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	5% 4.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	24.5% 3.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, flavored, fish-shaped	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	8.3% 83mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	111% 1mg	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	57.3% 4.6mg	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	24.6% 0.57mg	48.2% 1.1mg	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	24% 167mg	58% 406mg	700mg per day for Men 19-50 years
Potassium	6.6% 224mg	39.6% 1346mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	64.7% 970mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	0.092% 3.42g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, flavored, fish-shaped VS Royal Red Kidney Beans per 100 g

Compare the macro and micronutrient content in 100 g of Crackers, flavored, fish-shaped versus 100 g of Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Crackers, flavored, fish-shaped vs Royal Red Kidney Beans:

• 100 grams of Crackers, flavored, fish-shaped have 2.1 times more Vitamin B1, 2.1 times more Vitamin B2 and 3 times more Vitamin B3 than Royal Red Kidney Beans.
• While 100 g of Raw Royal Red Kidney Beans contain 4.7 times more Vitamin B6 and 2.6 times more Vitamin B9 than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Royal Red Kidney Beans provide similar amounts of Vitamin B5 per 100 grams.

Comparing minerals per 100 grams for Crackers, flavored, fish-shaped vs Royal Red Kidney Beans:

• 100 grams of Crackers, flavored, fish-shaped have 1.3 times more Selenium and 74.6 times more Sodium than Royal Red Kidney Beans.
• While 100 g of Raw Royal Red Kidney Beans contain 1.6 times more Calcium, 7.5 times more Copper, 1.9 times more Iron, 5.5 times more Magnesium, 2 times more Manganese, 2.4 times more Phosphorus, 6 times more Potassium and 2.4 times more Zinc than Crackers, flavored, fish-shaped.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Crackers, flavored, fish-shaped have 1.4 times more Energy, 39.4 times more Fat, 31.7 times more Saturated Fat, 2.8 times more Omega 3 and 35.9 times more Omega 6 than Royal Red Kidney Beans.
• While 100 g of Raw Royal Red Kidney Beans contain 8 times more Fiber and 2.5 times more Protein than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Royal Red Kidney Beans offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Royal Red Kidney Beans provide inadequate amounts of Omega 6