Comparing Nutrients in 14 ounces Canned Kidney BeansVS Crackers, saltines (includes oyster, soda, soup)

Macros Ratio

Protein Fat Carbs

Canned Kidney Beans

25%

69%

Crackers, saltines (includes oyster, soda, soup)

19%

72%

14 oz ▼

Macro Nutrients

Canned Kidney Beansvs Crackers, saltines (includes oyster, soda, soup)

11.5%333kcal

Energy

57.2%1659kcal

333 kcalvs1659 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.46%2.4g

Fat

35.4%34.3g

2.4 gvs34.3 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.75%0.56g

Saturated Fat

20.5%6.56g

0.56 gvs6.56 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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20.3%0.33g

Omega 3

137%2.2g

0.33 gvs2.2 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.47%0.42g

Omega 6

100%17g

0.42 gvs17 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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44.3%57.5g

Carbohydrate

226%294g

57.5 gvs294 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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10%7.34g

Sugars

7.06%5.1g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

7.34 gvs5.1 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g

Fructose

1.04%0.75g

≤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]

0 gvs0.75 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0g

Glucose

%0.48g

0 gvs0.48 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%7.34g

Sucrose

%0g

7.34 gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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45%17g

Fiber

29.2%11g

17 gvs11 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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37%20.7g

Protein

67%37.5g

20.7 gvs37.5 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Canned Kidney Beansvs Crackers, saltines (includes oyster, soda, soup)

Vitamin A

0.44%3.97μg

RAE, retinol activity equivalents

NA μgvs3.97 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

38.4%0.46mg

Vitamin B1

232%2.8mg

Thiamine

0.46 mgvs2.8 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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15.6%0.2mg

Vitamin B2

149%1.93mg

Riboflavin

0.2 mgvs1.93 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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10%1.63mg

Vitamin B3

160%25.6mg

Niacin, nicotinic acid, niacinamide

1.63 mgvs25.6 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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11%0.55mg

Vitamin B5

42.5%2.13mg

Pantothenic acid

0.55 mgvs2.13 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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22.6%0.29mg

Vitamin B6

26.3%0.34mg

Pyridoxine

0.29 mgvs0.34 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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35.7%143μg

Vitamin B9

133%532μg

Folates and Folic Acid

143 μgvs532 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

15%0.36μg

Cobalamin

0 μgvs0.36 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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5.3%4.76mg

Vitamin C

0%0mg

Ascorbic acid

4.76 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D

0.53%0.079mg

Vitamin E

30.4%4.56mg

Tocopherols and Tocotrienols

0.079 mgvs4.56 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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13.6%16.3μg

Vitamin K

84%101μg

Phytomenadione or phylloquinone

16.3 μgvs101 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Canned Kidney Beansvs Crackers, saltines (includes oyster, soda, soup)

13.5%135mg

Calcium

7.54%75.4mg

135 mgvs75.4 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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59.5%0.54mg

Copper

61.3%0.55mg

0.54 mgvs0.55 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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58%4.64mg

Iron

276%22mg

4.64 mgvs22 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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25.5%107mg

Magnesium

21.7%91mg

107 mgvs91 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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29%0.67mg

Manganese

118%2.72mg

0.67 mgvs2.72 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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51%357mg

Phosphorus

58%405mg

357 mgvs405 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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27.7%941mg

Potassium

17.7%603mg

941 mgvs603 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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6.5%3.57μg

Selenium

74.3%41μg

3.57 μgvs41 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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78.3%1175mg

Sodium

249%3735mg

1175 mgvs3735 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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16.6%1.83mg

Zinc

25%2.74mg

1.83 mgvs2.74 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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8.37%310g

Water

0.54%20g

310 gvs20 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Canned Kidney Beans vs Crackers, saltines (includes oyster, soda, soup):

Canned All Types Kidney Beans have more Vitamin C than Crackers, saltines (includes oyster, soda, soup).
While Crackers, saltines (includes oyster, soda, soup) contain 6.1 times more Vitamin B1, 9.5 times more Vitamin B2, 15.7 times more Vitamin B3, 3.9 times more Vitamin B5, 3.7 times more Vitamin B9, more Vitamin B12, 57.5 times more Vitamin E and 6.2 times more Vitamin K than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Crackers, saltines (includes oyster, soda, soup) have similar amounts of Vitamin B6 per 14 oz.
Both Canned All Types Kidney Beans as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Kidney Beans vs Crackers, saltines (includes oyster, soda, soup):

Canned All Types Kidney Beans have 1.8 times more Calcium, 1.6 times more Potassium and 15.5 times more Water than Crackers, saltines (includes oyster, soda, soup).
While Crackers, saltines (includes oyster, soda, soup) contain 4.8 times more Iron, 4.1 times more Manganese, 11.4 times more Selenium, 3.2 times more Sodium and 1.5 times more Zinc than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Crackers, saltines (includes oyster, soda, soup) have similar amounts of Copper, Magnesium and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Canned All Types Kidney Beans have 1.4 times more Sugars and 1.5 times more Fiber than Crackers, saltines (includes oyster, soda, soup).
While Crackers, saltines (includes oyster, soda, soup) contain 5 times more Energy, 14.4 times more Fat, 11.7 times more Saturated Fat, 6.7 times more Omega 3, 40.3 times more Omega 6, 5.1 times more Carbohydrate and 1.8 times more Protein than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Canned Kidney BeansVS California Red Kidney BeansCrackers, saltines (includes oyster, soda, soup)VS California Red Kidney BeansCanned Kidney BeansVS Crackers, standard snack-type, regularCrackers, saltines (includes oyster, soda, soup)VS Crackers, standard snack-type, regular

Compare Foods

Comparing Nutrients in 14 ounces Canned Kidney BeansVS Crackers, saltines (includes oyster, soda, soup)

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: