Comparing Nutrients in 14 ounces Crackers, flavored, fish-shaped VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, flavored, fish-shaped	9%	34%	57%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Crackers, flavored, fish-shaped	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	63.4% 1838kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	72.5% 70.3g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	25.5% 8.17g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	104% 1.67g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	81.2% 14g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	200% 261g	68.4% 89g	130g per day for Men 19-50 years
Sugars	6.46% 4.7g	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	0.49% 0.36g	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	% 1.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	32.4% 12.3g	97% 37g	38g per day for Men 19-50 years
Protein	72% 40.3g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Crackers, flavored, fish-shaped	Boiled 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	269% 3.23mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	157% 2.04mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	159% 25.4mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.5% 2.63mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	31.8% 0.41mg	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	152% 607μg	73.4% 294μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	97% 14.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	92% 110μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, flavored, fish-shaped	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	33% 329mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	127% 1.15mg	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	227% 18mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	97% 2.24mg	55% 1.26mg	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	95% 663mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	257% 3850mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	39.3% 4.33mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	7.18% 266g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, flavored, fish-shaped VS Boiled California Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Crackers, flavored, fish-shaped versus 14 oz of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Crackers, flavored, fish-shaped vs Boiled California Red Kidney Beans:

• 14 ounces of Crackers, flavored, fish-shaped have 6.3 times more Vitamin B1, 8.3 times more Vitamin B2, 11.9 times more Vitamin B3, 3 times more Vitamin B5 and 2.1 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Crackers, flavored, fish-shaped and Boiled California Red Kidney Beans provide similar amounts of Vitamin B6 per 14 ounces.

Comparing minerals per 14 ounces for Crackers, flavored, fish-shaped vs Boiled California Red Kidney Beans:

• 14 ounces of Crackers, flavored, fish-shaped have 1.3 times more Calcium, 1.5 times more Iron, 1.8 times more Manganese, 1.2 times more Phosphorus, 3.3 times more Selenium, 242.5 times more Sodium and 1.3 times more Zinc than Boiled California Red Kidney Beans.
• While 14 oz of Boiled California Red Kidney Beans contain 2.2 times more Copper, 1.9 times more Magnesium and 1.9 times more Potassium than Crackers, flavored, fish-shaped.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, flavored, fish-shaped have 3.7 times more Energy, 196.8 times more Fat, 147.1 times more Saturated Fat, 13.2 times more Omega 3, 174 times more Omega 6 and 2.9 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 14 oz of Boiled California Red Kidney Beans contain 3 times more Fiber than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Boiled California Red Kidney Beans offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6