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

Macros Ratio

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

Macro Nutrients

	Crackers, saltines, whole wheat (includes multi-grain)	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	13.7% 398kcal	11.3% 329kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.7g	0.46% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.2% 0.065g	32g per day for Men 19-50 years
Omega 3	49.3% 0.79g	9.5% 0.15g	1.6g per day for Men 19-50 years
Omega 6	38% 6.44g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.5% 68.3g	45% 58.3g	130g per day for Men 19-50 years
Sugars	0% 0g	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	17.6% 6.7g	65.5% 25g	38g per day for Men 19-50 years
Protein	12.8% 7.14g	45.2% 25.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, whole wheat (includes multi-grain)	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.8% 0.47mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.3% 0.23mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.7% 4.43mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	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	20.5% 82μg	98% 393μg	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	0% 0mg	5% 4.5mg	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	7.93% 1.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.3% 18.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, whole wheat (includes multi-grain)	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	0% 0mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	29.6% 0.27mg	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	64.3% 5.14mg	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	65% 1.5mg	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	28% 196mg	58% 406mg	700mg per day for Men 19-50 years
Potassium	6.5% 221mg	39.6% 1346mg	3400mg per day for Men 19-50 years
Selenium	47% 26μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	81% 1214mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	13.3% 1.46mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	0.27% 9.85g	0.32% 12g	3700g per day for Men 19-50 years

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

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

• 100 grams of Crackers, saltines, whole wheat (includes multi-grain) have 2.1 times more Vitamin B3 than Royal Red Kidney Beans.
• While 100 g of Raw Royal Red Kidney Beans contain 1.9 times more Vitamin B6, 4.8 times more Vitamin B9 and more Vitamin C than Crackers, saltines, whole wheat (includes multi-grain).
• Both Crackers, saltines, whole wheat (includes multi-grain) and Royal Red Kidney Beans provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 100 grams.
• 100 grams of Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Vitamin C
• Both Crackers, saltines, whole wheat (includes multi-grain) as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Crackers, saltines, whole wheat (includes multi-grain) have 1.3 times more Manganese, 8.1 times more Selenium and 93.4 times more Sodium than Royal Red Kidney Beans.
• While 100 g of Raw Royal Red Kidney Beans contain more Calcium, 3.8 times more Copper, 1.7 times more Iron, 2 times more Magnesium, 2.1 times more Phosphorus, 6.1 times more Potassium and 1.8 times more Zinc than Crackers, saltines, whole wheat (includes multi-grain).
• 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 Crackers, saltines, whole wheat (includes multi-grain) have 1.2 times more Energy, 23.8 times more Fat, 5.2 times more Omega 3 and 66.4 times more Omega 6 than Royal Red Kidney Beans.
• While 100 g of Raw Royal Red Kidney Beans contain 3.7 times more Fiber and 3.5 times more Protein than Crackers, saltines, whole wheat (includes multi-grain).
• Both Crackers, saltines, whole wheat (includes multi-grain) 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