Comparing Nutrients in 1 pound Crackers, gluten-free, multi-seeded and multigrain VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Crackers, gluten-free, multi-seeded and multigrain	California Red Kidney Beans	Recommended Dietary Allowance
Energy	71% 2055kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	74% 72g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	29.3% 9.4g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	263% 4.2g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	134% 23g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	231% 301g	209% 271g	130g per day for Men 19-50 years
Sugars	5.4% 3.9g	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	% 3.9g	NA	g per day for Men 19-50 years
Fiber	122% 46.3g	297% 113g	38g per day for Men 19-50 years
Protein	91% 51g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multi-seeded and multigrain	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.4% 0.78mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	137% 22mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76% 3.8mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.68mg	139% 1.8mg	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	39.7% 159μg	447% 1787μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	22.7% 20.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	45.4% 6.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multi-seeded and multigrain	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	108% 1080mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	277% 2.5mg	554% 5mg	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	160% 13mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	177% 744mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	197% 4.54mg	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	242% 1696mg	262% 1837mg	700mg per day for Men 19-50 years
Potassium	51% 1728mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	144% 79μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	132% 1987mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	109% 12mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	1.44% 53.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Crackers, gluten-free, multi-seeded and multigrain vs California Red Kidney Beans:

• Crackers, gluten-free, multi-seeded and multigrain have 2.3 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.5 times more Vitamin B1, 1.3 times more Vitamin B2, 11.3 times more Vitamin B9 and more Vitamin C than Crackers, gluten-free, multi-seeded and multigrain.
• Both Crackers, gluten-free, multi-seeded and multigrain and Raw California Red Kidney Beans have similar amounts of Vitamin B5 and Vitamin B6 per 1 lb.
• Both Crackers, gluten-free, multi-seeded and multigrain as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Crackers, gluten-free, multi-seeded and multigrain vs California Red Kidney Beans:

• Crackers, gluten-free, multi-seeded and multigrain have 1.2 times more Calcium, 2.5 times more Manganese, 5.4 times more Selenium and 39.8 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2 times more Copper, 3.3 times more Iron and 3.9 times more Potassium than Crackers, gluten-free, multi-seeded and multigrain.
• Both Crackers, gluten-free, multi-seeded and multigrain and Raw California Red Kidney Beans have similar amounts of Magnesium, Phosphorus and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Crackers, gluten-free, multi-seeded and multigrain have 1.4 times more Energy, 63.4 times more Fat, 57.5 times more Saturated Fat, 11 times more Omega 3 and 93.3 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.4 times more Fiber and 2.2 times more Protein than Crackers, gluten-free, multi-seeded and multigrain.
• Both Crackers, gluten-free, multi-seeded and multigrain and Raw California Red Kidney Beans have similar amounts of Carbohydrate per 1 lb.
• Both Crackers, gluten-free, multi-seeded and multigrain as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.