Comparing Nutrients in 14 ounces Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	10%	31%	59%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	62.4% 1810kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	65% 63g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	25.7% 8.2g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	230% 3.68g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	118% 20g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	205% 267g	68.4% 89g	130g per day for Men 19-50 years
Sugars	4.38% 3.18g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.18g	NA	g per day for Men 19-50 years
Fiber	78.3% 29.8g	97% 37g	38g per day for Men 19-50 years
Protein	77.3% 43.3g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.7% 3.33mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	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	34.7% 139μg	73.4% 294μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	5.3% 4.76mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	98% 976mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	224% 2mg	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	133% 10.6mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	141% 591mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	418% 9.6mg	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	201% 1405mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	39.6% 1345mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	118% 64.7μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	98% 1469mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.35% 13g	7.18% 266g	3700g per day for Men 19-50 years

Nutrient Comparison: Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free VS Boiled California Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free versus 14 oz of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free vs Boiled California Red Kidney Beans:

• 14 ounces of Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free have 2.4 times more Vitamin B2, 8.5 times more Vitamin B3, 3.8 times more Vitamin B5 and 3.6 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While 14 oz of Boiled California Red Kidney Beans contain 2.1 times more Vitamin B9 than Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free.

Comparing minerals per 14 ounces for Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free vs Boiled California Red Kidney Beans:

• 14 ounces of Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free have 3.7 times more Calcium, 1.8 times more Copper, 3.1 times more Magnesium, 7.6 times more Manganese, 2.6 times more Phosphorus, 13.6 times more Selenium, 92.5 times more Sodium and 2.9 times more Zinc than Boiled California Red Kidney Beans.
• Both Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free and Boiled California Red Kidney Beans contain similar levels of Iron and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free have 3.7 times more Energy, 176.9 times more Fat, 147.8 times more Saturated Fat, 28.9 times more Omega 3, 251.9 times more Omega 6 and 3 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free and Boiled California Red Kidney Beans offer comparable quantities of Fiber and Protein per 14 ounces.
• 14 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6