Comparing Nutrients in 14 ounces Crackers, saltines, fat-free, low-sodium VS Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, fat-free, low-sodium	11%	4%	85%
Navy Beans	26%	4%	70%

Macro Nutrients

	Crackers, saltines, fat-free, low-sodium	Navy Beans	Recommended Dietary Allowance
Energy	53.8% 1560kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	6.55% 6.35g	6.14% 5.95g	97g per day for Men 19-50 years
Saturated Fat	3.03% 0.97g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	9.43% 0.15g	133% 2.14g	1.6g per day for Men 19-50 years
Omega 6	15% 2.57g	7.82% 1.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	251% 327g	185% 241g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	21.2% 15.4g	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	0% 0g	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	% 0.83g	g per day for Men 19-50 years
Sucrose	NA	% 13.2g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	160% 60.7g	38g per day for Men 19-50 years
Protein	74.4% 41.7g	158% 88.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, fat-free, low-sodium	Navy 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	256% 3.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	180% 2.34mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	142% 22.7mg	54.3% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	59% 2.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	131% 1.7mg	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	361% 1445μg	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	NA	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, fat-free, low-sodium	Navy Beans	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	58.3% 583mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	368% 3.3mg	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	272% 21.8mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	165% 695mg	420mg per day for Men 19-50 years
Manganese	110% 2.53mg	245% 5.63mg	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	231% 1615mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	138% 4703mg	3400mg per day for Men 19-50 years
Selenium	154% 85μg	79.4% 43.7μg	55μg per day for Men 19-50 years
Sodium	225% 3370mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	34% 3.73mg	132% 14.5mg	11mg per day for Men 19-50 years
Water	0.36% 13.5g	1.3% 48g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines, fat-free, low-sodium VS Navy Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Crackers, saltines, fat-free, low-sodium versus 14 oz of Navy Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Crackers, saltines, fat-free, low-sodium vs Navy Beans:

• 14 ounces of Crackers, saltines, fat-free, low-sodium have 3.6 times more Vitamin B2, 2.6 times more Vitamin B3 and 2 times more Vitamin K than Navy Beans.
• While 14 oz of Raw Navy Beans contain 1.5 times more Vitamin B1, 1.9 times more Vitamin B5, 5 times more Vitamin B6 and 2.9 times more Vitamin B9 than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium as well as Raw Navy Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Crackers, saltines, fat-free, low-sodium vs Navy Beans:

• 14 ounces of Crackers, saltines, fat-free, low-sodium have 1.4 times more Iron, 1.9 times more Selenium and 169.8 times more Sodium than Navy Beans.
• While 14 oz of Raw Navy Beans contain 6.7 times more Calcium, 5.8 times more Copper, 6.7 times more Magnesium, 2.2 times more Manganese, 3.6 times more Phosphorus, 10.3 times more Potassium and 3.9 times more Zinc than Crackers, saltines, fat-free, low-sodium.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, saltines, fat-free, low-sodium have 1.9 times more Omega 6 and 1.4 times more Carbohydrate than Navy Beans.
• While 14 oz of Raw Navy Beans contain 14.2 times more Omega 3, 10.2 times more Sugars, 5.7 times more Fiber and 2.1 times more Protein than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Navy Beans offer comparable quantities of Energy per 14 ounces.
• 14 ounces of Navy Beans provide inadequate amounts of Omega 6