Comparing Nutrients in 1 pound Canned Kidney Beans VS Mary's Gone Crackers, Original Crackers, Organic Gluten Free

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%

Macro Nutrients

	Canned Kidney Beans	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Energy	13% 381kcal	69.8% 2023kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	NA	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	NA	1.6g per day for Men 19-50 years
Omega 6	2.83% 0.48g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	50.6% 65.8g	224% 292g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	6.26% 4.54g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 8.4g	% 4.54g	g per day for Men 19-50 years
Fiber	51.3% 19.5g	193% 73.5g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	98% 54.7g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	79.4% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	76.8% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.86mg	153% 24.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	NA	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	41% 163μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.05% 5.44mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.6% 0.091mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Calcium	15.4% 154mg	101% 1012mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	325% 2.92mg	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	66.3% 5.3mg	180% 14.4mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	214% 898mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	497% 11.4mg	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	58.3% 408mg	273% 1914mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	63.6% 2164mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	162% 89.4μg	55μg per day for Men 19-50 years
Sodium	89.5% 1343mg	178% 2663mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	122% 13.4mg	11mg per day for Men 19-50 years
Water	9.57% 354g	0.53% 19.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Kidney Beans vs Mary's Gone Crackers, Original Crackers, Organic Gluten Free:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain 1.8 times more Vitamin B1, 4.3 times more Vitamin B2 and 13.1 times more Vitamin B3 than Canned All Types Kidney Beans.

Comparing minerals per 1 pound for Canned Kidney Beans vs Mary's Gone Crackers, Original Crackers, Organic Gluten Free:

• Canned All Types Kidney Beans have 18.2 times more Water than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• While Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain 6.6 times more Calcium, 4.8 times more Copper, 2.7 times more Iron, 7.3 times more Magnesium, 15 times more Manganese, 4.7 times more Phosphorus, 2 times more Potassium, 21.9 times more Selenium, 2 times more Sodium and 6.4 times more Zinc than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• Canned All Types Kidney Beans have 1.9 times more Sugars than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• While Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain 5.3 times more Energy, 26.1 times more Fat, 4.4 times more Carbohydrate, 3.8 times more Fiber and 2.3 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Mary's Gone Crackers, Original Crackers, Organic Gluten Free have insufficient amounts of Fructose, Glucose and Sucrose in 1 lb.