Comparing Nutrients in 14 ounces Crackers, cream, La Moderna Rikis Cream Crackers VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, cream, La Moderna Rikis Cream Crackers	6%	38%	56%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Crackers, cream, La Moderna Rikis Cream Crackers	California Red Kidney Beans	Recommended Dietary Allowance
Energy	63.5% 1842kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	79.8% 77.4g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	32.7% 10.5g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	14.3% 2.43g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	198% 258g	183% 237g	130g per day for Men 19-50 years
Sugars	57% 41.3g	NA	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	6.02% 4.37g	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	% 3.77g	NA	g per day for Men 19-50 years
Sucrose	% 31.6g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	260% 99g	38g per day for Men 19-50 years
Protein	51% 28.5g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Crackers, cream, La Moderna Rikis Cream Crackers	California 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	NA	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	391% 1564μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	132% 3.18μg	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	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

	Crackers, cream, La Moderna Rikis Cream Crackers	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	291% 2913mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	485% 4.37mg	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	329% 26.4mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	146% 3.35mg	173% 3.97mg	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	56.7% 397mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	13.7% 464mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	NA	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	199% 2985mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	148% 16.3mg	92% 10mg	11mg per day for Men 19-50 years
Water	0.48% 17.8g	1.26% 46.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Crackers, cream, La Moderna Rikis Cream Crackers vs California Red Kidney Beans:

• Crackers, cream, La Moderna Rikis Cream Crackers have more Vitamin B12 than Raw California Red Kidney Beans.

Comparing minerals per 14 ounces for Crackers, cream, La Moderna Rikis Cream Crackers vs California Red Kidney Beans:

• Crackers, cream, La Moderna Rikis Cream Crackers have 3.8 times more Calcium, 68.4 times more Sodium and 1.6 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 9.7 times more Copper, 1.4 times more Iron, 5.7 times more Magnesium, 4.1 times more Phosphorus and 12.7 times more Potassium than Crackers, cream, La Moderna Rikis Cream Crackers.
• Both Crackers, cream, La Moderna Rikis Cream Crackers and Raw California Red Kidney Beans have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Crackers, cream, La Moderna Rikis Cream Crackers have 1.4 times more Energy, 78 times more Fat, 73.2 times more Saturated Fat and 11.3 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.2 times more Omega 3, 10.4 times more Fiber and 3.4 times more Protein than Crackers, cream, La Moderna Rikis Cream Crackers.
• Both Crackers, cream, La Moderna Rikis Cream Crackers and Raw California Red Kidney Beans have similar amounts of Carbohydrate per 14 oz.
• Both Crackers, cream, La Moderna Rikis Cream Crackers as well as Raw California Red Kidney Beans have insufficient amounts of Glucose and Sucrose in 14 oz.