Comparing Nutrients in 14 ounces Mary's Gone Crackers, Original Crackers, Organic Gluten Free VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Red Kidney Beans	Recommended Dietary Allowance
Energy	61% 1770kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	64% 62g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	NA	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	NA	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	NA	5.32% 0.9g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	196% 255g	187% 243g	130g per day for Men 19-50 years
Sugars	5.47% 3.97g	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	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	% 3.97g	NA	g per day for Men 19-50 years
Fiber	169% 64.3g	159% 60.3g	38g per day for Men 19-50 years
Protein	85.5% 48g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	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	69.5% 0.83mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.4mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	391% 1564μg	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	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

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Red Kidney Beans	Recommended Dietary Allowance
Calcium	88.5% 885mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	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	157% 12.6mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	187% 786mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	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	239% 1675mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	55.7% 1893mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	142% 78μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	155% 2330mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	106% 11.7mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.46% 17g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Mary's Gone Crackers, Original Crackers, Organic Gluten Free VS Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Mary's Gone Crackers, Original Crackers, Organic Gluten Free 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 Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Red Kidney Beans:

• 14 ounces of Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 2.6 times more Vitamin B3 than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 2.9 times more Vitamin B1 than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free and Red Kidney Beans provide similar amounts of Vitamin B2 per 14 ounces.

Comparing minerals per 14 ounces for Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Red Kidney Beans:

• 14 ounces of Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 2.7 times more Calcium, 1.4 times more Magnesium, 2.3 times more Manganese, 6.2 times more Selenium and 48.9 times more Sodium than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 2.1 times more Iron and 2.8 times more Potassium than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free and Red Kidney Beans contain similar levels of Copper, Phosphorus and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 1.3 times more Energy and 14.7 times more Fat than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 2.1 times more Sugars and 1.9 times more Protein than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free and Red Kidney Beans offer comparable quantities of Carbohydrate and Fiber per 14 ounces.