Comparing Nutrients in 14 ounces Crackers, whole-wheat VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Crackers, whole-wheat	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	58.4% 1695kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	58% 56g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	25.6% 8.2g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	209% 3.35g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	142% 24g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 276g	68.4% 89g	130g per day for Men 19-50 years
Sugars	6.5% 4.72g	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	0% 0g	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	% 1.27g	NA	g per day for Men 19-50 years
Sucrose	% 3.4g	NA	g per day for Men 19-50 years
Fiber	108% 41g	97% 37g	38g per day for Men 19-50 years
Protein	75% 42g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	Boiled 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	60% 0.72mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	115% 18.4mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.5% 0.73mg	31.8% 0.41mg	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	27.8% 111μg	73.4% 294μg	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	37.3% 5.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	90% 108μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	14.3% 143mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	127% 1.15mg	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	166% 13.3mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	104% 437mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	371% 8.54mg	55% 1.26mg	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	188% 1314mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	40.3% 1369mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	73% 40μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	212% 3175mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	7.18% 266g	3700g per day for Men 19-50 years

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

• Crackers, whole-wheat have 1.4 times more Vitamin B1, 8.6 times more Vitamin B3, 3.8 times more Vitamin B5 and 1.8 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 3 times more Vitamin B2, 2.6 times more Vitamin B9 and more Vitamin C than Crackers, whole-wheat.
• Both Crackers, whole-wheat as well as Boiled 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, whole-wheat vs Boiled California Red Kidney Beans:

• Crackers, whole-wheat have 1.5 times more Copper, 2.3 times more Magnesium, 6.8 times more Manganese, 2.4 times more Phosphorus, 8.4 times more Selenium, 200 times more Sodium and 3.1 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.8 times more Calcium and 22.8 times more Water than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Boiled California Red Kidney Beans have similar amounts of Iron and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Crackers, whole-wheat have 3.4 times more Energy, 157 times more Fat, 147.4 times more Saturated Fat, 26.3 times more Omega 3, 304.8 times more Omega 6 and 3.1 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Crackers, whole-wheat and Boiled California Red Kidney Beans have similar amounts of Fiber and Protein per 14 oz.
• Both Crackers, whole-wheat as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.