Comparing Nutrients in 14 ounces Crackers, standard snack-type, regular VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular	5%	47%	48%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Crackers, standard snack-type, regular	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	69.8% 2024kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	108% 105g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	69% 22g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	383% 6.14g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	270% 46g	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	187% 243g	69.6% 90g	130g per day for Men 19-50 years
Sugars	44.8% 32.5g	1.75% 1.27g	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	1.6% 1.15g	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	% 1.87g	NA	g per day for Men 19-50 years
Sucrose	% 27.6g	NA	g per day for Men 19-50 years
Fiber	24% 9.13g	67% 25.4g	38g per day for Men 19-50 years
Protein	47% 26.4g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular	Boiled 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	138% 1.65mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	139% 1.8mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.3mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	36.6% 0.48mg	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	91% 365μg	129% 516μg	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	80% 12mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	229% 275μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	47.6% 476mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	95% 0.86mg	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	200% 16mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	84.7% 1.95mg	74.2% 1.7mg	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	141% 984mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	48.3% 26.6μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	192% 2881mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	7.2% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Crackers, standard snack-type, regular vs Boiled Kidney Beans:

• Crackers, standard snack-type, regular have 2.6 times more Vitamin B1, 7.9 times more Vitamin B2, 7.5 times more Vitamin B3, 1.9 times more Vitamin B5, 101 times more Vitamin E and 8.3 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.9 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Crackers, standard snack-type, regular vs Boiled Kidney Beans:

• Crackers, standard snack-type, regular have 3.4 times more Calcium, 1.8 times more Iron, 1.8 times more Phosphorus, 6.1 times more Selenium and 726 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.1 times more Copper, 2.3 times more Magnesium, 3.4 times more Potassium, 2 times more Zinc and 21.3 times more Water than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Boiled All Types Kidney Beans have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Crackers, standard snack-type, regular have 4 times more Energy, 52.9 times more Fat, 76.2 times more Saturated Fat, 9.1 times more Omega 3, 107.1 times more Omega 6, 2.7 times more Carbohydrate and 25.6 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.8 times more Fiber and 1.3 times more Protein than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.