Comparing Nutrients in 14 ounces Nabisco, Nabisco Ritz Crackers VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Nabisco, Nabisco Ritz Crackers	6%	42%	52%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Nabisco, Nabisco Ritz Crackers	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	67.3% 1953kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	67.6% 21.6g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	306% 4.9g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	225% 38.3g	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	194% 252g	69.6% 90g	130g per day for Men 19-50 years
Sugars	44.6% 32.3g	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	3.23% 2.34g	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	% 2.54g	NA	g per day for Men 19-50 years
Sucrose	% 25g	NA	g per day for Men 19-50 years
Fiber	24% 9.13g	67% 25.4g	38g per day for Men 19-50 years
Protein	51.2% 28.7g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Nabisco, Nabisco Ritz Crackers	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	146% 1.75mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	121% 19.4mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.4% 1.47mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	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	71.4% 286μg	129% 516μg	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	92% 14mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	165% 198μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nabisco, Nabisco Ritz Crackers	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	61% 611mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	54.7% 0.49mg	95% 0.86mg	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	222% 17.7mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	74.2% 1.7mg	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	155% 1084mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	14% 472mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	33% 18.3μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	233% 3501mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.33% 12.4g	7.2% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Nabisco, Nabisco Ritz Crackers vs Boiled Kidney Beans:

• Nabisco, Nabisco Ritz Crackers have 2.8 times more Vitamin B1, 4.6 times more Vitamin B2, 8.4 times more Vitamin B3, 1.7 times more Vitamin B5, 116.3 times more Vitamin E and 6 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2 times more Vitamin B6 and 1.8 times more Vitamin B9 than Nabisco, Nabisco Ritz Crackers.

Comparing minerals per 14 ounces for Nabisco, Nabisco Ritz Crackers vs Boiled Kidney Beans:

• Nabisco, Nabisco Ritz Crackers have 4.4 times more Calcium, 2 times more Iron, 1.3 times more Manganese, 2 times more Phosphorus, 4.2 times more Selenium and 882 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Copper, 2.2 times more Magnesium, 3.4 times more Potassium, 1.6 times more Zinc and 21.5 times more Water than Nabisco, Nabisco Ritz Crackers.

Comparison of macro-nutrients per 14 ounces:

• Nabisco, Nabisco Ritz Crackers have 3.9 times more Energy, 46.4 times more Fat, 74.7 times more Saturated Fat, 7.2 times more Omega 3, 89.4 times more Omega 6, 2.8 times more Carbohydrate and 25.4 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.8 times more Fiber than Nabisco, Nabisco Ritz Crackers.
• Both Nabisco, Nabisco Ritz Crackers and Boiled All Types Kidney Beans have similar amounts of Protein per 14 oz.
• Both Nabisco, Nabisco Ritz Crackers as well as Boiled All Types Kidney Beans have insufficient amounts of Glucose and Sucrose in 14 oz.