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

Macros Ratio

	Protein	Fat	Carbs
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	61% 1770kcal	17% 488kcal	2900kcal per day for Men 19-50 years
Fat	64% 62g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	NA	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	NA	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	NA	0.84% 0.14g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	196% 255g	66.7% 86.7g	130g per day for Men 19-50 years
Sugars	5.47% 3.97g	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	% 3.97g	NA	g per day for Men 19-50 years
Fiber	169% 64.3g	97% 37g	38g per day for Men 19-50 years
Protein	85.5% 48g	67.3% 37.7g	56g per day for Men 19-50 years

Vitamins

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Boiled Royal 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	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.4mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	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

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	88.5% 885mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	116% 1.04mg	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	157% 12.6mg	137% 11mg	8mg per day for Men 19-50 years
Magnesium	187% 786mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	44% 1mg	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	80.5% 564mg	700mg per day for Men 19-50 years
Potassium	55.7% 1893mg	44% 1500mg	3400mg per day for Men 19-50 years
Selenium	142% 78μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	155% 2330mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	106% 11.7mg	32.5% 3.57mg	11mg per day for Men 19-50 years
Water	0.46% 17g	7.2% 266g	3700g per day for Men 19-50 years

Nutrient Comparison: Mary's Gone Crackers, Original Crackers, Organic Gluten Free VS Boiled Royal 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 Boiled Royal 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 Boiled Royal Red Kidney Beans:

• 14 ounces of Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 2.2 times more Vitamin B1, 3.3 times more Vitamin B2 and 9.8 times more Vitamin B3 than Boiled Royal Red Kidney Beans.

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

• 14 ounces of Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 5.1 times more Calcium, 2.5 times more Copper, 4.7 times more Magnesium, 9.9 times more Manganese, 3 times more Phosphorus, 1.3 times more Potassium, 16.4 times more Selenium, 117.4 times more Sodium and 3.3 times more Zinc than Boiled Royal Red Kidney Beans.
• Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free and Boiled Royal Red Kidney Beans contain similar levels of Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 3.6 times more Energy, 91.9 times more Fat, 2.9 times more Carbohydrate, 1.7 times more Fiber and 1.3 times more Protein than Boiled Royal Red Kidney Beans.