Comparing Nutrients in 1 pound Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	71.3% 2068kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	72% 70g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	9.64% 0.15g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	35.4% 6g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	268% 349g	78% 102g	130g per day for Men 19-50 years
Sugars	24.4% 17.7g	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	1.88% 1.36g	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 14.5g	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	111% 42g	38g per day for Men 19-50 years
Protein	20.2% 11.3g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Boiled California 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	22.7% 0.27mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	36.3% 0.47mg	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	7.94% 31.8μg	84% 336μg	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	6.05% 5.44mg	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

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	12.7% 127mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	44% 0.39mg	146% 1.3mg	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	31.8% 2.54mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	62.7% 1.44mg	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	37% 259mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	11.5% 390mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	NA	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	269% 4037mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	0.3% 11.2g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Boiled California Red Kidney Beans:

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 1.6 times more Vitamin B2 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.2 times more Vitamin B1, 1.5 times more Vitamin B6 and 10.6 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Boiled California Red Kidney Beans have similar amounts of Vitamin B3 per 1 lb.

Comparing minerals per 1 pound for Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Boiled California Red Kidney Beans:

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 222.5 times more Sodium than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.4 times more Calcium, 3.3 times more Copper, 5.3 times more Iron, 3.2 times more Magnesium, 2.4 times more Phosphorus, 4.9 times more Potassium, 2 times more Zinc and 27 times more Water than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Boiled California Red Kidney Beans have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 3.7 times more Energy, 171.2 times more Fat, 407.9 times more Saturated Fat, 66.4 times more Omega 6 and 3.4 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 3.1 times more Fiber and 3.7 times more Protein than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Boiled California Red Kidney Beans have similar amounts of Omega 3 per 1 lb.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour as well as Boiled California Red Kidney Beans have insufficient amounts of Glucose and Sucrose in 1 lb.