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

Macros Ratio

	Protein	Fat	Carbs
Crackers, cream, Gamesa Sabrosas	6%	39%	55%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Crackers, cream, Gamesa Sabrosas	Red Kidney Beans	Recommended Dietary Allowance
Energy	66.2% 1921kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	83.3% 81g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	66.5% 21.3g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	56% 9.53g	5.32% 0.9g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	197% 256g	187% 243g	130g per day for Men 19-50 years
Sugars	51.3% 37g	11.5% 8.33g	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	159% 60.3g	38g per day for Men 19-50 years
Protein	49.7% 28g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, cream, Gamesa Sabrosas	Red 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	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.83mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	121% 1.58mg	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	391% 1564μg	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	20% 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	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	59.2% 71μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, cream, Gamesa Sabrosas	Red Kidney Beans	Recommended Dietary Allowance
Calcium	10.3% 103mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	308% 2.77mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	192% 4.4mg	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	230% 1611mg	700mg per day for Men 19-50 years
Potassium	15% 512mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	68.6% 37.7μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	304% 4556mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	24% 2.6mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.48% 17.7g	1.26% 46.6g	3700g per day for Men 19-50 years

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

• Crackers, cream, Gamesa Sabrosas have 2.4 times more Vitamin B3, more Vitamin B12, 7.6 times more Vitamin E and 3.2 times more Vitamin K than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 2 times more Vitamin B1, 1.7 times more Vitamin B5, 6.1 times more Vitamin B6 and 2.6 times more Vitamin B9 than Crackers, cream, Gamesa Sabrosas.
• Both Crackers, cream, Gamesa Sabrosas and Raw Red Kidney Beans have similar amounts of Vitamin B2 per 14 oz.

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

• Crackers, cream, Gamesa Sabrosas have 3 times more Selenium and 95.7 times more Sodium than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 3.2 times more Calcium, 6.3 times more Copper, 5.5 times more Magnesium, 1.4 times more Manganese, 4.1 times more Phosphorus, 10.5 times more Potassium and 4.2 times more Zinc than Crackers, cream, Gamesa Sabrosas.
• Both Crackers, cream, Gamesa Sabrosas and Raw Red Kidney Beans have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Crackers, cream, Gamesa Sabrosas have 1.4 times more Energy, 19.2 times more Fat, 34.8 times more Saturated Fat, 10.5 times more Omega 6 and 4.5 times more Sugars than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 8 times more Omega 3, 6.3 times more Fiber and 3.2 times more Protein than Crackers, cream, Gamesa Sabrosas.
• Both Crackers, cream, Gamesa Sabrosas and Raw Red Kidney Beans have similar amounts of Carbohydrate per 14 oz.
• Both Crackers, cream, Gamesa Sabrosas as well as Raw Red Kidney Beans have insufficient amounts of Glucose and Sucrose in 14 oz.