Comparing Nutrients in 14 ounces Crackers, gluten-free, multi-seeded and multigrain VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Crackers, gluten-free, multi-seeded and multigrain	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	62% 1798kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	65% 63g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	25.7% 8.2g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	230% 3.68g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	118% 20g	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	202% 263g	69.6% 90g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.4g	NA	g per day for Men 19-50 years
Fiber	107% 40.5g	67% 25.4g	38g per day for Men 19-50 years
Protein	79.7% 44.7g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multi-seeded and multigrain	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.8% 0.83mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	120% 19mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.6% 3.33mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	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	34.7% 139μg	129% 516μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5.3% 4.76mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	39.7% 5.95mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multi-seeded and multigrain	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	94% 945mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	242% 2.18mg	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	140% 11.2mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	155% 651mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	423% 9.73mg	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	212% 1484mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	44.5% 1512mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	126% 69μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	116% 1738mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.39% 14.2g	7.2% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Crackers, gluten-free, multi-seeded and multigrain vs Boiled Kidney Beans:

• Crackers, gluten-free, multi-seeded and multigrain have 1.3 times more Vitamin B1, 3 times more Vitamin B2, 8.4 times more Vitamin B3, 3.8 times more Vitamin B5, 3.1 times more Vitamin B6, 50 times more Vitamin E and 1.6 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.7 times more Vitamin B9 and more Vitamin C than Crackers, gluten-free, multi-seeded and multigrain.
• Both Crackers, gluten-free, multi-seeded and multigrain as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Crackers, gluten-free, multi-seeded and multigrain vs Boiled Kidney Beans:

• Crackers, gluten-free, multi-seeded and multigrain have 6.8 times more Calcium, 2.5 times more Copper, 1.3 times more Iron, 3.9 times more Magnesium, 5.7 times more Manganese, 2.7 times more Phosphorus, 15.8 times more Selenium, 438 times more Sodium and 2.6 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 18.6 times more Water than Crackers, gluten-free, multi-seeded and multigrain.
• Both Crackers, gluten-free, multi-seeded and multigrain and Boiled All Types Kidney Beans have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Crackers, gluten-free, multi-seeded and multigrain have 3.6 times more Energy, 31.7 times more Fat, 28.3 times more Saturated Fat, 5.4 times more Omega 3, 46.6 times more Omega 6, 2.9 times more Carbohydrate, 2.7 times more Sugars, 1.6 times more Fiber and 1.3 times more Protein than Boiled All Types Kidney Beans.
• Both Crackers, gluten-free, multi-seeded and multigrain as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.