Comparing Nutrients in 14 ounces Crackers, saltines, whole wheat (includes multi-grain) VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, whole wheat (includes multi-grain)	7%	24%	69%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Crackers, saltines, whole wheat (includes multi-grain)	California Red Kidney Beans	Recommended Dietary Allowance
Energy	54.5% 1580kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.5g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	196% 3.13g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	150% 25.5g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	208% 271g	183% 237g	130g per day for Men 19-50 years
Sugars	0% 0g	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	70% 26.6g	260% 99g	38g per day for Men 19-50 years
Protein	50.6% 28.3g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, whole wheat (includes multi-grain)	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	154% 1.85mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.7% 0.89mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.6mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65% 0.85mg	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	81.4% 325μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	31.5% 4.72mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	60.5% 72.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, whole wheat (includes multi-grain)	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0% 0mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	117% 1.06mg	485% 4.37mg	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	464% 37mg	8mg per day for Men 19-50 years
Magnesium	66% 278mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	258% 5.93mg	173% 3.97mg	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	111% 778mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	25.8% 877mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	186% 102μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	321% 4818mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	52.7% 5.8mg	92% 10mg	11mg per day for Men 19-50 years
Water	1.06% 39g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines, whole wheat (includes multi-grain) VS California Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Crackers, saltines, whole wheat (includes multi-grain) versus 14 oz of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Crackers, saltines, whole wheat (includes multi-grain) vs California Red Kidney Beans:

• 14 ounces of Crackers, saltines, whole wheat (includes multi-grain) have 2.1 times more Vitamin B3 than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 1.9 times more Vitamin B6, 4.8 times more Vitamin B9 and more Vitamin C than Crackers, saltines, whole wheat (includes multi-grain).
• Both Crackers, saltines, whole wheat (includes multi-grain) and California Red Kidney Beans provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 14 ounces.
• 14 ounces of Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Vitamin C
• Both Crackers, saltines, whole wheat (includes multi-grain) as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Crackers, saltines, whole wheat (includes multi-grain) vs California Red Kidney Beans:

• 14 ounces of Crackers, saltines, whole wheat (includes multi-grain) have 1.5 times more Manganese, 8.1 times more Selenium and 110.4 times more Sodium than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain more Calcium, 4.1 times more Copper, 1.8 times more Iron, 2.3 times more Magnesium, 2.1 times more Phosphorus, 6.7 times more Potassium and 1.7 times more Zinc than Crackers, saltines, whole wheat (includes multi-grain).
• 14 ounces of Crackers, saltines, whole wheat (includes multi-grain) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, saltines, whole wheat (includes multi-grain) have 1.2 times more Energy, 42.8 times more Fat, 9.4 times more Omega 3 and 119.2 times more Omega 6 than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 3.7 times more Fiber and 3.4 times more Protein than Crackers, saltines, whole wheat (includes multi-grain).
• Both Crackers, saltines, whole wheat (includes multi-grain) and California Red Kidney Beans offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6