Comparing Nutrients in 14 ounces Crackers, cream, Gamesa Sabrosas VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, cream, Gamesa Sabrosas	6%	39%	55%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Crackers, cream, Gamesa Sabrosas	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	66.2% 1921kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	83.3% 81g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	66.5% 21.3g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	56% 9.53g	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	197% 256g	69.6% 90g	130g per day for Men 19-50 years
Sugars	51.3% 37g	1.75% 1.27g	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	5.2% 3.77g	NA	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	% 3.65g	NA	g per day for Men 19-50 years
Sucrose	% 24.7g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	67% 25.4g	38g per day for Men 19-50 years
Protein	49.7% 28g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, cream, Gamesa Sabrosas	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	99% 1.2mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.83mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	36.6% 0.48mg	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	148% 591μg	129% 516μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	76% 1.83μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	5.3% 4.76mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	42% 6.3mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	59.2% 71μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, cream, Gamesa Sabrosas	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	10.3% 103mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	95% 0.86mg	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	366% 29.3mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	74.2% 1.7mg	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	55.6% 389mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	15% 512mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	68.6% 37.7μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	304% 4556mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	24% 2.6mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.48% 17.7g	7.2% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Crackers, cream, Gamesa Sabrosas vs Boiled Kidney Beans:

• Crackers, cream, Gamesa Sabrosas have 1.9 times more Vitamin B1, 4.1 times more Vitamin B2, 8.8 times more Vitamin B3, 2.1 times more Vitamin B5, more Vitamin B12, 53 times more Vitamin E and 2.1 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.8 times more Vitamin B6 than Crackers, cream, Gamesa Sabrosas.
• Both Crackers, cream, Gamesa Sabrosas and Boiled All Types Kidney Beans have similar amounts of Vitamin B9 per 14 oz.

Comparing minerals per 14 ounces for Crackers, cream, Gamesa Sabrosas vs Boiled Kidney Beans:

• Crackers, cream, Gamesa Sabrosas have 3.3 times more Iron, 1.8 times more Manganese, 8.6 times more Selenium and 1148 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Calcium, 1.9 times more Copper, 1.7 times more Magnesium, 1.4 times more Phosphorus, 3.1 times more Potassium, 1.5 times more Zinc and 15 times more Water than Crackers, cream, Gamesa Sabrosas.

Comparison of macro-nutrients per 14 ounces:

• Crackers, cream, Gamesa Sabrosas have 3.8 times more Energy, 40.7 times more Fat, 73.5 times more Saturated Fat, 22.2 times more Omega 6, 2.8 times more Carbohydrate and 29.3 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.8 times more Omega 3 and 2.7 times more Fiber than Crackers, cream, Gamesa Sabrosas.
• Both Crackers, cream, Gamesa Sabrosas and Boiled All Types Kidney Beans have similar amounts of Protein per 14 oz.
• Both Crackers, cream, Gamesa Sabrosas as well as Boiled All Types Kidney Beans have insufficient amounts of Glucose and Sucrose in 14 oz.