Comparing Nutrients in 14 ounces California Red Kidney Beans VS Crackers, gluten-free, multi-seeded and multigrain

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%

Macro Nutrients

	California Red Kidney Beans	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Energy	45% 1310kcal	62% 1798kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	65% 63g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	25.7% 8.2g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	230% 3.68g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	118% 20g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	202% 263g	130g per day for Men 19-50 years
Sugars	NA	4.7% 3.4g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.4g	g per day for Men 19-50 years
Fiber	260% 99g	107% 40.5g	38g per day for Men 19-50 years
Protein	173% 97g	79.7% 44.7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	68.8% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	120% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	113% 1.47mg	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	34.7% 139μg	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	20% 18mg	0% 0mg	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	NA	39.7% 5.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Calcium	77.4% 774mg	94% 945mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	242% 2.18mg	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	140% 11.2mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	155% 651mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	423% 9.73mg	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	212% 1484mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	44.5% 1512mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	126% 69μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	116% 1738mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.39% 14.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Crackers, gluten-free, multi-seeded and multigrain:

• Raw California Red Kidney Beans have 2.5 times more Vitamin B1, 1.3 times more Vitamin B2, 11.3 times more Vitamin B9 and more Vitamin C than Crackers, gluten-free, multi-seeded and multigrain.
• While Crackers, gluten-free, multi-seeded and multigrain contain 2.3 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Crackers, gluten-free, multi-seeded and multigrain have similar amounts of Vitamin B5 and Vitamin B6 per 14 oz.
• Both Raw California Red Kidney Beans as well as Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Crackers, gluten-free, multi-seeded and multigrain:

• Raw California Red Kidney Beans have 2 times more Copper, 3.3 times more Iron and 3.9 times more Potassium than Crackers, gluten-free, multi-seeded and multigrain.
• While Crackers, gluten-free, multi-seeded and multigrain contain 2.5 times more Manganese, 5.4 times more Selenium and 39.8 times more Sodium than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Crackers, gluten-free, multi-seeded and multigrain have similar amounts of Calcium, Magnesium, Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw California Red Kidney Beans have 2.4 times more Fiber and 2.2 times more Protein than Crackers, gluten-free, multi-seeded and multigrain.
• While Crackers, gluten-free, multi-seeded and multigrain contain 1.4 times more Energy, 63.4 times more Fat, 57.5 times more Saturated Fat, 11 times more Omega 3 and 93.3 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Crackers, gluten-free, multi-seeded and multigrain have similar amounts of Carbohydrate per 14 oz.
• Both Raw California Red Kidney Beans as well as Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.