Comparing Nutrients in 14 ounces Crackers, whole-wheat VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Crackers, whole-wheat	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	58.4% 1695kcal	11% 321kcal	2900kcal per day for Men 19-50 years
Fat	58% 56g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	25.6% 8.2g	1.55% 0.5g	32g per day for Men 19-50 years
Omega 3	209% 3.35g	12.7% 0.2g	1.6g per day for Men 19-50 years
Omega 6	142% 24g	1.94% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 276g	45.3% 59g	130g per day for Men 19-50 years
Sugars	6.5% 4.72g	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	0% 0g	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	% 1.27g	% 0g	g per day for Men 19-50 years
Sucrose	% 3.4g	% 7.34g	g per day for Men 19-50 years
Fiber	108% 41g	45% 17g	38g per day for Men 19-50 years
Protein	75% 42g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	Canned Red Kidney Beans with Liquids	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	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	115% 18.4mg	12.3% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.5% 0.73mg	24.4% 0.32mg	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	23% 91μg	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	3.53% 3.18mg	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	37.3% 5.6mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	90% 108μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	14.3% 143mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	65% 0.58mg	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	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	104% 437mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	371% 8.54mg	50.2% 1.15mg	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	60% 421mg	700mg per day for Men 19-50 years
Potassium	40.3% 1369mg	30.4% 1032mg	3400mg per day for Men 19-50 years
Selenium	73% 40μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	212% 3175mg	67.7% 1016mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	8.36% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole-wheat VS Canned Red Kidney Beans with Liquids per 14 oz

Compare the macro and micronutrient content in 14 oz of Crackers, whole-wheat versus 14 oz of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Crackers, whole-wheat vs Canned Red Kidney Beans with Liquids:

• 14 ounces of Crackers, whole-wheat have 1.7 times more Vitamin B1, 9.4 times more Vitamin B3, 6.4 times more Vitamin B5, 2.3 times more Vitamin B6, 1.2 times more Vitamin B9, 70.5 times more Vitamin E and 6.6 times more Vitamin K than Canned Red Kidney Beans with Liquids.
• While 14 oz of Canned Red Kidney Beans Solids and Liquids contain 3.2 times more Vitamin B2 than Crackers, whole-wheat.
• 14 ounces of Crackers, whole-wheat have insufficient amounts of Vitamin B2
• 14 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• Both Crackers, whole-wheat as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Crackers, whole-wheat vs Canned Red Kidney Beans with Liquids:

• 14 ounces of Crackers, whole-wheat have 1.2 times more Calcium, 2.9 times more Copper, 2.7 times more Iron, 3.7 times more Magnesium, 7.4 times more Manganese, 3.1 times more Phosphorus, 1.3 times more Potassium, 9.2 times more Selenium, 3.1 times more Sodium and 4.2 times more Zinc than Canned Red Kidney Beans with Liquids.
• While 14 oz of Canned Red Kidney Beans Solids and Liquids contain 26.5 times more Water than Crackers, whole-wheat.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, whole-wheat have 5.3 times more Energy, 39.3 times more Fat, 16.5 times more Saturated Fat, 16.5 times more Omega 3, 73.4 times more Omega 6, 4.7 times more Carbohydrate, 2.4 times more Fiber and 2 times more Protein than Canned Red Kidney Beans with Liquids.
• While 14 oz of Canned Red Kidney Beans Solids and Liquids contain 1.6 times more Sugars than Crackers, whole-wheat.
• 14 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6