Comparing Nutrients in 14 ounces Crackers, melba toast, rye (includes pumpernickel) VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, rye (includes pumpernickel)	12%	8%	80%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Crackers, melba toast, rye (includes pumpernickel)	Red Kidney Beans	Recommended Dietary Allowance
Energy	53.2% 1544kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.5g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	5.6% 1.8g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	29% 4.93g	5.32% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	236% 307g	187% 243g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	83.6% 31.8g	159% 60.3g	38g per day for Men 19-50 years
Protein	82.2% 46g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, rye (includes pumpernickel)	Red 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	156% 1.88mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86.7% 1.13mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.4% 1.92mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	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	84.3% 337μg	391% 1564μg	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	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	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, rye (includes pumpernickel)	Red Kidney Beans	Recommended Dietary Allowance
Calcium	31% 310mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	177% 1.6mg	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	183% 14.6mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	127% 2.93mg	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	104% 726mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	22.5% 766mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	279% 154μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	238% 3568mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.53% 19.4g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, melba toast, rye (includes pumpernickel) VS Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Crackers, melba toast, rye (includes pumpernickel) versus 14 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Crackers, melba toast, rye (includes pumpernickel) vs Red Kidney Beans:

• 14 ounces of Crackers, melba toast, rye (includes pumpernickel) have 1.3 times more Vitamin B2 and 2.2 times more Vitamin B3 than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 1.3 times more Vitamin B1, 1.6 times more Vitamin B5, 4.6 times more Vitamin B6, 4.6 times more Vitamin B9 and more Vitamin C than Crackers, melba toast, rye (includes pumpernickel).
• 14 ounces of Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Vitamin C
• Both Crackers, melba toast, rye (includes pumpernickel) as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Crackers, melba toast, rye (includes pumpernickel) vs Red Kidney Beans:

• 14 ounces of Crackers, melba toast, rye (includes pumpernickel) have 12.1 times more Selenium and 74.9 times more Sodium than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 1.7 times more Copper, 1.8 times more Iron, 3.5 times more Magnesium, 1.5 times more Manganese, 2.2 times more Phosphorus, 7 times more Potassium and 2.1 times more Zinc than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) and Red Kidney Beans contain similar levels of Calcium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, melba toast, rye (includes pumpernickel) have 3.2 times more Fat, 5.4 times more Omega 6 and 1.3 times more Carbohydrate than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 3.4 times more Omega 3, 1.9 times more Fiber and 1.9 times more Protein than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) and Red Kidney Beans offer comparable quantities of Energy per 14 ounces.
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6