Comparing Nutrients in 14 ounces Crackers, saltines, low salt (includes oyster, soda, soup) VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, low salt (includes oyster, soda, soup)	9%	19%	72%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Crackers, saltines, low salt (includes oyster, soda, soup)	Canned Kidney Beans	Recommended Dietary Allowance
Energy	57.6% 1671kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	36.2% 35g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	25% 7.94g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	108% 1.73g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	84.6% 14.4g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	227% 295g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	12% 8.8g	10% 7.34g	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	1.26% 0.91g	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	% 0.91g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 7.34g	g per day for Men 19-50 years
Fiber	30.3% 11.5g	45% 17g	38g per day for Men 19-50 years
Protein	67.3% 37.7g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, low salt (includes oyster, soda, soup)	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	202% 2.43mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	130% 20.8mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.7% 1.9mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	22.6% 0.29mg	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	139% 556μg	35.7% 143μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	15% 0.36μg	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	29.6% 4.45mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51% 61μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, low salt (includes oyster, soda, soup)	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	47.2% 472mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	68.8% 0.62mg	59.5% 0.54mg	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	255% 20.4mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	145% 3.33mg	29% 0.67mg	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	63% 441mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	84.5% 2874mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	46% 25.4μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	52.4% 786mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	29.6% 3.25mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	0.43% 16g	8.37% 310g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Crackers, saltines, low salt (includes oyster, soda, soup) vs Canned Kidney Beans:

• Crackers, saltines, low salt (includes oyster, soda, soup) have 5.3 times more Vitamin B1, 6.5 times more Vitamin B2, 12.7 times more Vitamin B3, 3.4 times more Vitamin B5, 3.9 times more Vitamin B9, more Vitamin B12, 56 times more Vitamin E and 3.8 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Vitamin C than Crackers, saltines, low salt (includes oyster, soda, soup).
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Canned All Types Kidney Beans have similar amounts of Vitamin B6 per 14 oz.
• Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Crackers, saltines, low salt (includes oyster, soda, soup) vs Canned Kidney Beans:

• Crackers, saltines, low salt (includes oyster, soda, soup) have 3.5 times more Calcium, 4.4 times more Iron, 5 times more Manganese, 1.2 times more Phosphorus, 3.1 times more Potassium, 7.1 times more Selenium and 1.8 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.5 times more Sodium and 19.4 times more Water than Crackers, saltines, low salt (includes oyster, soda, soup).
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Canned All Types Kidney Beans have similar amounts of Copper and Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Crackers, saltines, low salt (includes oyster, soda, soup) have 5 times more Energy, 14.8 times more Fat, 14.2 times more Saturated Fat, 5.3 times more Omega 3, 34.2 times more Omega 6, 5.1 times more Carbohydrate and 1.8 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.5 times more Fiber than Crackers, saltines, low salt (includes oyster, soda, soup).
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Canned All Types Kidney Beans have similar amounts of Sugars per 14 oz.
• Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.