Comparing Nutrients in 14 ounces California Red Kidney Beans VS Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%

Macro Nutrients

	California Red Kidney Beans	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Energy	45% 1310kcal	62.4% 1810kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	63% 61g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	71% 22.7g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	31% 5.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	235% 305g	130g per day for Men 19-50 years
Sugars	NA	21.4% 15.5g	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	1.64% 1.2g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 12.7g	g per day for Men 19-50 years
Fiber	260% 99g	31.3% 12g	38g per day for Men 19-50 years
Protein	173% 97g	17.7% 9.92g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	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	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	15.6% 2.5mg	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	21.4% 0.28mg	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	6.95% 27.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Calcium	77.4% 774mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	38.4% 0.35mg	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	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	51.6% 1.2mg	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	32.3% 226mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	10% 341mg	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	235% 3532mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.27% 9.84g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour:

• Raw California Red Kidney Beans have 8.8 times more Vitamin B1, 2.2 times more Vitamin B2, 3.3 times more Vitamin B3, 5.7 times more Vitamin B6 and 56.3 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour:

• Raw California Red Kidney Beans have 7 times more Calcium, 12.6 times more Copper, 16.7 times more Iron, 10.7 times more Magnesium, 3.3 times more Manganese, 7.1 times more Phosphorus, 17.3 times more Potassium and 5.8 times more Zinc than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• While Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contain 80.9 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• Raw California Red Kidney Beans have 2.5 times more Omega 3, 8.3 times more Fiber and 9.7 times more Protein than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• While Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contain 1.4 times more Energy, 61.6 times more Fat, 158.6 times more Saturated Fat, 24.6 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have insufficient amounts of Glucose and Sucrose in 14 oz.