Comparing Nutrients in 14 ounces Crackers, rye, wafers, seasoned VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, seasoned	9%	20%	71%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Crackers, rye, wafers, seasoned	Red Kidney Beans	Recommended Dietary Allowance
Energy	52% 1512kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	37.6% 36.5g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	16% 5.1g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	79% 1.26g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	76.6% 13g	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	225% 293g	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	218% 83g	159% 60.3g	38g per day for Men 19-50 years
Protein	63.8% 35.7g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, seasoned	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	105% 1.25mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68% 0.89mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.8mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.3% 2.2mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58% 0.75mg	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	51.6% 206μg	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	0.44% 0.4mg	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, rye, wafers, seasoned	Red Kidney Beans	Recommended Dietary Allowance
Calcium	17.5% 175mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	218% 1.96mg	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	151% 12mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	100% 421mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	409% 9.4mg	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	174% 1218mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	53% 1802mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	235% 129μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	235% 3520mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.43% 16g	1.26% 46.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Crackers, rye, wafers, seasoned vs Red Kidney Beans:

• Raw Red Kidney Beans contain 1.9 times more Vitamin B1, 1.4 times more Vitamin B5, 2.1 times more Vitamin B6, 7.6 times more Vitamin B9 and 45 times more Vitamin C than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned and Raw Red Kidney Beans have similar amounts of Vitamin B2 and Vitamin B3 per 14 oz.
• Both Crackers, rye, wafers, seasoned as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Crackers, rye, wafers, seasoned vs Red Kidney Beans:

• Crackers, rye, wafers, seasoned have 2.1 times more Manganese, 10.2 times more Selenium and 73.9 times more Sodium than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 1.9 times more Calcium, 1.4 times more Copper, 2.2 times more Iron, 1.3 times more Magnesium, 1.3 times more Phosphorus and 3 times more Potassium than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned and Raw Red Kidney Beans have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Crackers, rye, wafers, seasoned have 8.7 times more Fat, 8.4 times more Saturated Fat, 14.4 times more Omega 6, 1.2 times more Carbohydrate and 1.4 times more Fiber than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 2.5 times more Protein than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned and Raw Red Kidney Beans have similar amounts of Energy and Omega 3 per 14 oz.
• Both Crackers, rye, wafers, seasoned as well as Raw Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.