Comparing Nutrients in 14 ounces Crackers, wheat, sandwich, with peanut butter filling VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, sandwich, with peanut butter filling	11%	47%	42%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Crackers, wheat, sandwich, with peanut butter filling	Red Kidney Beans	Recommended Dietary Allowance
Energy	67.7% 1965kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	109% 106g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	57% 18.3g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	102% 1.63g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	197% 33.5g	5.32% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 214g	187% 243g	130g per day for Men 19-50 years
Sugars	NA	11.5% 8.33g	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	46% 17.5g	159% 60.3g	38g per day for Men 19-50 years
Protein	96% 53.6g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, sandwich, with peanut butter filling	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	129% 1.54mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89.5% 1.16mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	146% 23.3mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.8% 2.24mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	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	69.5% 278μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, sandwich, with peanut butter filling	Red Kidney Beans	Recommended Dietary Allowance
Calcium	67.5% 675mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	308% 2.77mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	132% 10.6mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	192% 4.4mg	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	197% 1377mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	34.7% 1179mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	157% 86.5μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	214% 3203mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	29.6% 3.25mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.36% 13.5g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, wheat, sandwich, with peanut butter filling VS Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Crackers, wheat, sandwich, with peanut butter filling versus 14 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Crackers, wheat, sandwich, with peanut butter filling vs Red Kidney Beans:

• 14 ounces of Crackers, wheat, sandwich, with peanut butter filling have 1.4 times more Vitamin B2 and 2.8 times more Vitamin B3 than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 1.6 times more Vitamin B1, 1.4 times more Vitamin B5, 2.9 times more Vitamin B6, 5.6 times more Vitamin B9 and more Vitamin C than Crackers, wheat, sandwich, with peanut butter filling.
• 14 ounces of Crackers, wheat, sandwich, with peanut butter filling have insufficient amounts of Vitamin C
• Both Crackers, wheat, sandwich, with peanut butter filling as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Crackers, wheat, sandwich, with peanut butter filling vs Red Kidney Beans:

• 14 ounces of Crackers, wheat, sandwich, with peanut butter filling have 2 times more Calcium, 6.8 times more Selenium and 67.3 times more Sodium than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 12.7 times more Copper, 2.5 times more Iron, 3.6 times more Magnesium, 1.6 times more Manganese, 4.6 times more Potassium and 3.4 times more Zinc than Crackers, wheat, sandwich, with peanut butter filling.
• Both Crackers, wheat, sandwich, with peanut butter filling and Red Kidney Beans contain similar levels of Phosphorus per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, wheat, sandwich, with peanut butter filling have 1.5 times more Energy, 25.2 times more Fat, 29.9 times more Saturated Fat and 37 times more Omega 6 than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 3.5 times more Fiber and 1.7 times more Protein than Crackers, wheat, sandwich, with peanut butter filling.
• Both Crackers, wheat, sandwich, with peanut butter filling and Red Kidney Beans offer comparable quantities of Omega 3 and Carbohydrate per 14 ounces.
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6