Comparing Nutrients in 14 ounces Crackers, snack, Goya Crackers VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, snack, Goya Crackers	13%	28%	59%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Crackers, snack, Goya Crackers	Canned Kidney Beans	Recommended Dietary Allowance
Energy	59.3% 1719kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	54.6% 53g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	78.4% 25g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	9.43% 0.15g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	35% 5.92g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	196% 255g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	13% 9.33g	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	2.57% 1.87g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 7.34g	g per day for Men 19-50 years
Fiber	39.7% 15g	45% 17g	38g per day for Men 19-50 years
Protein	101% 56.6g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, snack, Goya Crackers	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	35.7% 143μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	5.3% 4.76mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, snack, Goya Crackers	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	68.4% 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	281% 22.5mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	108% 2.5mg	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	82.2% 575mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	14.5% 492mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	NA	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	176% 2639mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	42.2% 4.64mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	0.64% 23.5g	8.37% 310g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Crackers, snack, Goya Crackers vs Canned Kidney Beans:

Both Crackers, snack, Goya Crackers and Canned All Types Kidney Beans have similar amounts of vitamins per 14 oz

Comparing minerals per 14 ounces for Crackers, snack, Goya Crackers vs Canned Kidney Beans:

• Crackers, snack, Goya Crackers have 4.8 times more Iron, 1.4 times more Magnesium, 3.7 times more Manganese, 1.6 times more Phosphorus, 2.2 times more Sodium and 2.5 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.1 times more Calcium, 1.9 times more Potassium and 13.2 times more Water than Crackers, snack, Goya Crackers.
• Both Crackers, snack, Goya Crackers and Canned All Types Kidney Beans have similar amounts of Copper per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Crackers, snack, Goya Crackers have 5.2 times more Energy, 22.3 times more Fat, 44.8 times more Saturated Fat, 14.1 times more Omega 6, 4.4 times more Carbohydrate, 1.3 times more Sugars and 2.7 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.2 times more Omega 3 than Crackers, snack, Goya Crackers.
• Both Crackers, snack, Goya Crackers and Canned All Types Kidney Beans have similar amounts of Fiber per 14 oz.
• Both Crackers, snack, Goya Crackers as well as Canned All Types Kidney Beans have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.