Comparing Nutrients in 7 ounces California Red Kidney BeansVS Crackers, melba toast, rye (includes pumpernickel)

Macros Ratio

Protein Fat Carbs

California Red Kidney Beans

29%

70%

Crackers, melba toast, rye (includes pumpernickel)

12%

80%

7 oz ▼

Macro Nutrients

California Red Kidney Beansvs Crackers, melba toast, rye (includes pumpernickel)

22.6%655kcal

Energy

26.6%772kcal

655 kcalvs772 kcal

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

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0.51%0.5g

Fat

6.96%6.75g

0.5 gvs6.75 g

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

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0.22%0.071g

Saturated Fat

2.8%0.9g

0.071 gvs0.9 g

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

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10.4%0.17g

Omega 3

13%0.21g

0.17 gvs0.21 g

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

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0.63%0.11g

Omega 6

14.5%2.46g

0.11 gvs2.46 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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91%119g

Carbohydrate

118%153g

119 gvs153 g

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

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Sugars

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

NA gvsNA g

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

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Fructose

≤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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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130%49.4g

Fiber

41.8%16g

49.4 gvs16 g

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

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86.4%48.4g

Protein

41%23g

48.4 gvs23 g

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

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Vitamins

California Red Kidney Beansvs Crackers, melba toast, rye (includes pumpernickel)

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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87.5%1.05mg

Vitamin B1

78.2%0.94mg

Thiamine

1.05 mgvs0.94 mg

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

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33.4%0.43mg

Vitamin B2

43.4%0.56mg

Riboflavin

0.43 mgvs0.56 mg

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

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25.5%4.1mg

Vitamin B3

58.5%9.36mg

Niacin, nicotinic acid, niacinamide

4.1 mgvs9.36 mg

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

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31%1.55mg

Vitamin B5

19.2%0.96mg

Pantothenic acid

1.55 mgvs0.96 mg

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

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60.6%0.79mg

Vitamin B6

13%0.17mg

Pyridoxine

0.79 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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195%782μg

Vitamin B9

42%169μg

Folates and Folic Acid

782 μgvs169 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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9.92%8.93mg

Vitamin C

0%0mg

Ascorbic acid

8.93 mgvs0 mg

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

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

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

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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

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

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

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Minerals

California Red Kidney Beansvs Crackers, melba toast, rye (includes pumpernickel)

38.7%387mg

Calcium

15.5%155mg

387 mgvs155 mg

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

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243%2.2mg

Copper

88.4%0.8mg

2.2 mgvs0.8 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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232%18.6mg

Iron

91%7.3mg

18.6 mgvs7.3 mg

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

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75.6%318mg

Magnesium

18.4%77.4mg

318 mgvs77.4 mg

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

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86.3%2mg

Manganese

63.7%1.46mg

2 mgvs1.46 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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115%804mg

Phosphorus

52%363mg

804 mgvs363 mg

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

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87%2957mg

Potassium

11.3%383mg

2957 mgvs383 mg

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

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11.5%6.35μg

Selenium

140%76.8μg

6.35 μgvs76.8 μg

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

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1.46%22mg

Sodium

119%1784mg

22 mgvs1784 mg

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

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46%5.06mg

Zinc

24.5%2.7mg

5.06 mgvs2.7 mg

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

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0.63%23.3g

Water

0.26%9.72g

23.3 gvs9.72 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 California Red Kidney Beans vs Crackers, melba toast, rye (includes pumpernickel):

Raw California Red Kidney Beans have 1.6 times more Vitamin B5, 4.6 times more Vitamin B6, 4.6 times more Vitamin B9 and more Vitamin C than Crackers, melba toast, rye (includes pumpernickel).
While Crackers, melba toast, rye (includes pumpernickel) contain 1.3 times more Vitamin B2 and 2.3 times more Vitamin B3 than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans and Crackers, melba toast, rye (includes pumpernickel) have similar amounts of Vitamin B1 per 7 oz.
Both Raw California Red Kidney Beans as well as Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Crackers, melba toast, rye (includes pumpernickel):

Raw California Red Kidney Beans have 2.5 times more Calcium, 2.7 times more Copper, 2.5 times more Iron, 4.1 times more Magnesium, 1.4 times more Manganese, 2.2 times more Phosphorus, 7.7 times more Potassium and 1.9 times more Zinc than Crackers, melba toast, rye (includes pumpernickel).
While Crackers, melba toast, rye (includes pumpernickel) contain 12.1 times more Selenium and 81.7 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

Raw California Red Kidney Beans have 3.1 times more Fiber and 2.1 times more Protein than Crackers, melba toast, rye (includes pumpernickel).
While Crackers, melba toast, rye (includes pumpernickel) contain 13.6 times more Fat, 12.6 times more Saturated Fat, 1.3 times more Omega 3, 23 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans and Crackers, melba toast, rye (includes pumpernickel) have similar amounts of Energy per 7 oz.
Both Raw California Red Kidney Beans as well as Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

California Red Kidney BeansVS Boiled California Red Kidney BeansCrackers, melba toast, rye (includes pumpernickel)VS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Crackers, melba toast, wheatCrackers, melba toast, rye (includes pumpernickel)VS Crackers, melba toast, wheat

Compare Foods

Comparing Nutrients in 7 ounces California Red Kidney BeansVS Crackers, melba toast, rye (includes pumpernickel)

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: