Comparing Nutrients in 14 ounces California Red Kidney Beans VS Crackers, cream, La Moderna Rikis Cream Crackers

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Crackers, cream, La Moderna Rikis Cream Crackers	6%	38%	56%

Macro Nutrients

	California Red Kidney Beans	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Energy	45% 1310kcal	63.5% 1842kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	79.8% 77.4g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	32.7% 10.5g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	14.3% 2.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	198% 258g	130g per day for Men 19-50 years
Sugars	NA	57% 41.3g	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	6.02% 4.37g	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	% 3.77g	g per day for Men 19-50 years
Sucrose	NA	% 31.6g	g per day for Men 19-50 years
Fiber	260% 99g	25% 9.53g	38g per day for Men 19-50 years
Protein	173% 97g	51% 28.5g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	NA	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	391% 1564μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	132% 3.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Calcium	77.4% 774mg	291% 2913mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	50% 0.45mg	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	464% 37mg	329% 26.4mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	146% 3.35mg	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	230% 1607mg	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	13.7% 464mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	NA	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	199% 2985mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	148% 16.3mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.48% 17.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Crackers, cream, La Moderna Rikis Cream Crackers:

• Crackers, cream, La Moderna Rikis Cream Crackers contain more Vitamin B12 than Raw California Red Kidney Beans.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Crackers, cream, La Moderna Rikis Cream Crackers:

• Raw California Red Kidney Beans have 9.7 times more Copper, 1.4 times more Iron, 5.7 times more Magnesium, 4.1 times more Phosphorus and 12.7 times more Potassium than Crackers, cream, La Moderna Rikis Cream Crackers.
• While Crackers, cream, La Moderna Rikis Cream Crackers contain 3.8 times more Calcium, 68.4 times more Sodium and 1.6 times more Zinc than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Crackers, cream, La Moderna Rikis Cream Crackers have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw California Red Kidney Beans have 4.2 times more Omega 3, 10.4 times more Fiber and 3.4 times more Protein than Crackers, cream, La Moderna Rikis Cream Crackers.
• While Crackers, cream, La Moderna Rikis Cream Crackers contain 1.4 times more Energy, 78 times more Fat, 73.2 times more Saturated Fat and 11.3 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Crackers, cream, La Moderna Rikis Cream Crackers have similar amounts of Carbohydrate per 14 oz.
• Both Raw California Red Kidney Beans as well as Crackers, cream, La Moderna Rikis Cream Crackers have insufficient amounts of Glucose and Sucrose in 14 oz.