Comparing Nutrients in 14 ounces Crackers, saltines, fat-free, low-sodium VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, fat-free, low-sodium	11%	4%	85%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Crackers, saltines, fat-free, low-sodium	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	53.8% 1560kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	6.55% 6.35g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	3.03% 0.97g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	9.43% 0.15g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	15% 2.57g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	251% 327g	68.4% 89g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	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	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	28.2% 10.7g	97% 37g	38g per day for Men 19-50 years
Protein	74.4% 41.7g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, fat-free, low-sodium	Boiled California 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	171% 2.06mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	180% 2.34mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	142% 22.7mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	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	123% 492μg	73.4% 294μg	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	3.18% 0.48mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, fat-free, low-sodium	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	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	383% 30.6mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	110% 2.53mg	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	64% 448mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	154% 85μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	225% 3370mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	34% 3.73mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.36% 13.5g	7.18% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Crackers, saltines, fat-free, low-sodium vs Boiled California Red Kidney Beans:

• Crackers, saltines, fat-free, low-sodium have 4 times more Vitamin B1, 9.5 times more Vitamin B2, 10.6 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.7 times more Vitamin B9 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain more Vitamin C than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Boiled California Red Kidney Beans have similar amounts of Vitamin B6 per 14 oz.
• Both Crackers, saltines, fat-free, low-sodium as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Crackers, saltines, fat-free, low-sodium vs Boiled California Red Kidney Beans:

• Crackers, saltines, fat-free, low-sodium have 2.6 times more Iron, 2 times more Manganese, 17.8 times more Selenium and 212.3 times more Sodium than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 3 times more Calcium, 2 times more Copper, 1.8 times more Magnesium, 3.6 times more Potassium and 19.7 times more Water than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Boiled California Red Kidney Beans have similar amounts of Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Crackers, saltines, fat-free, low-sodium have 3.2 times more Energy, 17.8 times more Fat, 32.4 times more Omega 6 and 3.7 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 3.4 times more Fiber than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Boiled California Red Kidney Beans have similar amounts of Omega 3 and Protein per 14 oz.
• Both Crackers, saltines, fat-free, low-sodium as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.