Comparing Nutrients in 7 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%

7 oz ▼

Macro Nutrients

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

5.75%167kcal

Energy

28.6%830kcal

167 kcalvs830 kcal

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

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1.23%1.2g

Fat

17.7%17g

1.2 gvs17 g

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

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0.87%0.28g

Saturated Fat

10.3%3.3g

0.28 gvs3.3 g

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

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10%0.16g

Omega 3

68.6%1.1g

0.16 gvs1.1 g

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

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1.24%0.21g

Omega 6

50%8.48g

0.21 gvs8.48 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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22%28.8g

Carbohydrate

113%147g

28.8 gvs147 g

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

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5.06%3.67g

Sugars

3.53%2.56g

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

3.67 gvs2.56 g

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

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0%0g

Fructose

0.52%0.38g

≤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 gvs0.38 g

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

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%0g

Glucose

%0.24g

0 gvs0.24 g

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

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%3.67g

Sucrose

%0g

3.67 gvs0 g

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

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22.5%8.53g

Fiber

14.6%5.56g

8.53 gvs5.56 g

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

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18.5%10.4g

Protein

33.5%18.8g

10.4 gvs18.8 g

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

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Vitamins

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

Vitamin A

0.22%2μg

RAE, retinol activity equivalents

NA μgvs2 μg

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

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

19%0.23mg

Vitamin B1

116%1.4mg

Thiamine

0.23 mgvs1.4 mg

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

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7.8%0.1mg

Vitamin B2

74.3%0.97mg

Riboflavin

0.1 mgvs0.97 mg

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

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5.1%0.82mg

Vitamin B3

80%12.8mg

Niacin, nicotinic acid, niacinamide

0.82 mgvs12.8 mg

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

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5.48%0.27mg

Vitamin B5

21.3%1.06mg

Pantothenic acid

0.27 mgvs1.06 mg

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

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11.3%0.15mg

Vitamin B6

13%0.17mg

Pyridoxine

0.15 mgvs0.17 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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18%71.4μg

Vitamin B9

66.5%266μg

Folates and Folic Acid

71.4 μgvs266 μg

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

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0%0μg

Vitamin B12

7.44%0.18μg

Cobalamin

0 μgvs0.18 μg

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

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2.65%2.4mg

Vitamin C

0%0mg

Ascorbic acid

2.4 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

0.26%0.04mg

Vitamin E

15.2%2.3mg

Tocopherols and Tocotrienols

0.04 mgvs2.3 mg

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

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6.8%8.14μg

Vitamin K

42%50.4μg

Phytomenadione or phylloquinone

8.14 μgvs50.4 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)

6.75%67.5mg

Calcium

3.77%37.7mg

67.5 mgvs37.7 mg

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

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29.8%0.27mg

Copper

30.6%0.28mg

0.27 mgvs0.28 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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29%2.32mg

Iron

138%11mg

2.32 mgvs11 mg

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

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12.8%53.6mg

Magnesium

11%45.6mg

53.6 mgvs45.6 mg

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

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14.5%0.33mg

Manganese

59%1.36mg

0.33 mgvs1.36 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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25.5%179mg

Phosphorus

29%202mg

179 mgvs202 mg

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

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14%470mg

Potassium

8.87%302mg

470 mgvs302 mg

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

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3.25%1.8μg

Selenium

37%20.4μg

1.8 μgvs20.4 μg

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

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39%587mg

Sodium

124%1867mg

587 mgvs1867 mg

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

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8.3%0.91mg

Zinc

12.4%1.37mg

0.91 mgvs1.37 mg

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

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4.2%155g

Water

0.27%10g

155 gvs10 g

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

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Lets compare vitamin content per 7 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 7 oz.
Both Canned All Types Kidney Beans as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.

Compare more foods per 7 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 7 ounces Canned Kidney BeansVS Crackers, saltines (includes oyster, soda, soup)

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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