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

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, reduced fat	11%	16%	73%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Crackers, whole-wheat, reduced fat	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	57% 1651kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	13.2% 4.23g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	99% 1.58g	41.7% 0.67g	1.6g per day for Men 19-50 years
Omega 6	74% 12.6g	2.5% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	231% 300g	69.6% 90g	130g per day for Men 19-50 years
Sugars	6.68% 4.84g	1.75% 1.27g	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	% 3.57g	NA	g per day for Men 19-50 years
Fiber	114% 43.3g	77.3% 29.4g	38g per day for Men 19-50 years
Protein	80.4% 45g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, reduced fat	Boiled 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	61% 0.73mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	130% 20.7mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.6% 3.58mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	36.6% 0.48mg	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	29.8% 119μg	129% 516μg	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	28.6% 4.3mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.3% 49.6μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, reduced fat	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	15.5% 155mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	197% 1.77mg	107% 0.96mg	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	177% 14mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	113% 476mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	394% 9.07mg	82.3% 1.9mg	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	206% 1445mg	80.5% 564mg	700mg per day for Men 19-50 years
Potassium	43.5% 1480mg	47% 1599mg	3400mg per day for Men 19-50 years
Selenium	102% 56μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	197% 2957mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	38.6% 4.25mg	11mg per day for Men 19-50 years
Water	0.28% 10.3g	7.2% 266g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole-wheat, reduced fat VS Boiled Red Kidney Beans per 14 oz

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

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

• 14 ounces of Crackers, whole-wheat, reduced fat have 9 times more Vitamin B3, 4.1 times more Vitamin B5, 1.6 times more Vitamin B6, 36 times more Vitamin E and 1.5 times more Vitamin K than Boiled Red Kidney Beans.
• While 14 oz of Boiled Red Kidney Beans contain 2.6 times more Vitamin B2 and 4.3 times more Vitamin B9 than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Boiled Red Kidney Beans provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin B2
• 14 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• Both Crackers, whole-wheat, reduced fat as well as Boiled Red Kidney Beans 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, reduced fat vs Boiled Red Kidney Beans:

• 14 ounces of Crackers, whole-wheat, reduced fat have 1.4 times more Calcium, 1.8 times more Copper, 1.2 times more Iron, 2.7 times more Magnesium, 4.8 times more Manganese, 2.6 times more Phosphorus, 11.8 times more Selenium, 372.5 times more Sodium and 2.8 times more Zinc than Boiled Red Kidney Beans.
• Both Crackers, whole-wheat, reduced fat and Boiled Red Kidney Beans contain similar levels of Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, whole-wheat, reduced fat have 3.3 times more Energy, 15.2 times more Fat, 14.8 times more Saturated Fat, 2.4 times more Omega 3, 29.6 times more Omega 6, 3.3 times more Carbohydrate, 1.5 times more Fiber and 1.3 times more Protein than Boiled Red Kidney Beans.
• 14 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6