Comparing Nutrients in 14 ounces Crackers, standard snack-type, sandwich, with peanut butter filling VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Crackers, standard snack-type, sandwich, with peanut butter filling	Canned Kidney Beans	Recommended Dietary Allowance
Energy	67.6% 1961kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	0% 0g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	106% 18g	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	178% 232g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	57.5% 41.7g	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	2.8% 2.02g	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	% 11g	% 0g	g per day for Men 19-50 years
Sucrose	% 26g	% 7.34g	g per day for Men 19-50 years
Fiber	24% 9.13g	45% 17g	38g per day for Men 19-50 years
Protein	81.3% 45.5g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, sandwich, with peanut butter filling	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	162% 1.94mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.7% 1.08mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	152% 24.3mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.8% 1.9mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.59mg	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	85.3% 341μg	35.7% 143μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	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	54.5% 8.18mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.4% 37.7μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, sandwich, with peanut butter filling	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	32% 321mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	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	137% 11mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	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	155% 1087mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	25% 853mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	78% 43μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	212% 3179mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	40.8% 4.5mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	0.31% 11.6g	8.37% 310g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Crackers, standard snack-type, sandwich, with peanut butter filling vs Canned Kidney Beans:

• Crackers, standard snack-type, sandwich, with peanut butter filling have 4.2 times more Vitamin B1, 5.3 times more Vitamin B2, 14.9 times more Vitamin B3, 3.4 times more Vitamin B5, 2 times more Vitamin B6, 2.4 times more Vitamin B9, 103 times more Vitamin E and 2.3 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Vitamin C than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Crackers, standard snack-type, sandwich, with peanut butter filling vs Canned Kidney Beans:

• Crackers, standard snack-type, sandwich, with peanut butter filling have 2.4 times more Calcium, 2.4 times more Copper, 2.4 times more Iron, 2 times more Magnesium, 4.7 times more Manganese, 3 times more Phosphorus, 12 times more Selenium, 2.7 times more Sodium and 2.5 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 26.6 times more Water than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Canned All Types Kidney Beans have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Crackers, standard snack-type, sandwich, with peanut butter filling have 5.9 times more Energy, 40.9 times more Fat, 34.1 times more Saturated Fat, 42.9 times more Omega 6, 4 times more Carbohydrate, 5.7 times more Sugars and 2.2 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Omega 3 and 1.9 times more Fiber than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.