Comparing Nutrients in 14 ounces Crackers, wheat, regular VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, regular	6%	32%	62%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Crackers, wheat, regular	California Red Kidney Beans	Recommended Dietary Allowance
Energy	62.3% 1806kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	67% 65g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	40% 12.7g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	245% 3.9g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	174% 29.7g	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	216% 281g	183% 237g	130g per day for Men 19-50 years
Sugars	84.7% 61.4g	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	2.3% 1.67g	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	% 3.14g	NA	g per day for Men 19-50 years
Sucrose	% 47g	NA	g per day for Men 19-50 years
Fiber	72% 27.4g	260% 99g	38g per day for Men 19-50 years
Protein	51.7% 29g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, regular	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	94% 1.13mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.5% 0.97mg	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	37.7% 151μg	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	41% 6.15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47% 56.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, regular	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	36.5% 365mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	121% 1.1mg	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	131% 10.5mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	267% 6.15mg	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	171% 1199mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	33% 1123mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	71.4% 39.3μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	185% 2774mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	92% 10mg	11mg per day for Men 19-50 years
Water	0.29% 11g	1.26% 46.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Crackers, wheat, regular vs California Red Kidney Beans:

• Crackers, wheat, regular have 2 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.9 times more Vitamin B1, 1.5 times more Vitamin B2, 1.4 times more Vitamin B5, 1.6 times more Vitamin B6, 10.4 times more Vitamin B9 and more Vitamin C than Crackers, wheat, regular.
• Both Crackers, wheat, regular as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Crackers, wheat, regular vs California Red Kidney Beans:

• Crackers, wheat, regular have 1.5 times more Manganese, 3.1 times more Selenium and 63.5 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.1 times more Calcium, 4 times more Copper, 3.5 times more Iron, 2.2 times more Magnesium, 1.3 times more Phosphorus, 5.3 times more Potassium and 1.6 times more Zinc than Crackers, wheat, regular.

Comparison of macro-nutrients per 14 ounces:

• Crackers, wheat, regular have 1.4 times more Energy, 65.6 times more Fat, 89.2 times more Saturated Fat, 11.8 times more Omega 3 and 138.4 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.6 times more Fiber and 3.3 times more Protein than Crackers, wheat, regular.
• Both Crackers, wheat, regular and Raw California Red Kidney Beans have similar amounts of Carbohydrate per 14 oz.
• Both Crackers, wheat, regular as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.