Comparing Nutrients in 14 ounces Crackers, cream, Gamesa Sabrosas VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Crackers, cream, Gamesa Sabrosas	6%	39%	55%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Crackers, cream, Gamesa Sabrosas	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	66.2% 1921kcal	11% 321kcal	2900kcal per day for Men 19-50 years
Fat	83.3% 81g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	66.5% 21.3g	1.55% 0.5g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	12.7% 0.2g	1.6g per day for Men 19-50 years
Omega 6	56% 9.53g	1.94% 0.33g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	197% 256g	45.3% 59g	130g per day for Men 19-50 years
Sugars	51.3% 37g	10% 7.34g	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	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	% 3.65g	% 0g	g per day for Men 19-50 years
Sucrose	% 24.7g	% 7.34g	g per day for Men 19-50 years
Fiber	25% 9.53g	45% 17g	38g per day for Men 19-50 years
Protein	49.7% 28g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, cream, Gamesa Sabrosas	Canned Red Kidney Beans with Liquids	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	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	12.3% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.83mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	24.4% 0.32mg	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	23% 91μg	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	3.53% 3.18mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	59.2% 71μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, cream, Gamesa Sabrosas	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	10.3% 103mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	65% 0.58mg	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	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	50.2% 1.15mg	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	60% 421mg	700mg per day for Men 19-50 years
Potassium	15% 512mg	30.4% 1032mg	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	67.7% 1016mg	1500mg per day for Men 19-50 years
Zinc	24% 2.6mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	0.48% 17.7g	8.36% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, cream, Gamesa Sabrosas VS Canned Red Kidney Beans with Liquids per 14 oz

Compare the macro and micronutrient content in 14 oz of Crackers, cream, Gamesa Sabrosas versus 14 oz of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Crackers, cream, Gamesa Sabrosas vs Canned Red Kidney Beans with Liquids:

• 14 ounces of Crackers, cream, Gamesa Sabrosas have 2.8 times more Vitamin B1, 3.6 times more Vitamin B2, 10.3 times more Vitamin B3, 3.6 times more Vitamin B5, 6.5 times more Vitamin B9, more Vitamin B12, 79.5 times more Vitamin E and 4.4 times more Vitamin K than Canned Red Kidney Beans with Liquids.
• Both Crackers, cream, Gamesa Sabrosas and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin B12 and Vitamin E

Comparing minerals per 14 ounces for Crackers, cream, Gamesa Sabrosas vs Canned Red Kidney Beans with Liquids:

• 14 ounces of Crackers, cream, Gamesa Sabrosas have 5.9 times more Iron, 2.7 times more Manganese, 8.6 times more Selenium and 4.5 times more Sodium than Canned Red Kidney Beans with Liquids.
• While 14 oz of Canned Red Kidney Beans Solids and Liquids contain 1.3 times more Copper, 2 times more Potassium and 17.5 times more Water than Crackers, cream, Gamesa Sabrosas.
• Both Crackers, cream, Gamesa Sabrosas and Canned Red Kidney Beans with Liquids contain similar levels of Calcium, Magnesium, Phosphorus and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, cream, Gamesa Sabrosas have 6 times more Energy, 56.6 times more Fat, 42.9 times more Saturated Fat, 28.9 times more Omega 6, 4.4 times more Carbohydrate, 5.1 times more Sugars and 1.3 times more Protein than Canned Red Kidney Beans with Liquids.
• While 14 oz of Canned Red Kidney Beans Solids and Liquids contain 1.8 times more Fiber than Crackers, cream, Gamesa Sabrosas.
• Both Crackers, cream, Gamesa Sabrosas and Canned Red Kidney Beans with Liquids offer comparable quantities of Omega 3 per 14 ounces.
• 14 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6