Comparing Nutrients in 1 pound Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour VS 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%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Red Kidney Beans	Recommended Dietary Allowance
Energy	71.3% 2068kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	72% 70g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	9.64% 0.15g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	35.4% 6g	6.1% 1.03g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	268% 349g	214% 278g	130g per day for Men 19-50 years
Sugars	24.4% 17.7g	13% 9.53g	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	181% 69g	38g per day for Men 19-50 years
Protein	20.2% 11.3g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	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	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	60% 9.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	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	7.94% 31.8μg	447% 1787μg	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	22.7% 20.4mg	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	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21% 25.4μg	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	Red Kidney Beans	Recommended Dietary Allowance
Calcium	12.7% 127mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	44% 0.39mg	352% 3.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 9.98μg	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	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	219% 5.04mg	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	263% 1842mg	700mg per day for Men 19-50 years
Potassium	11.5% 390mg	181% 6164mg	3400mg per day for Men 19-50 years
Selenium	NA	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	269% 4037mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	0.3% 11.2g	1.44% 53.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour VS Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour versus 1 lb of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 lb of Raw Red Kidney Beans contains 10.1 times more Vitamin B1, 2.2 times more Vitamin B2, 3.3 times more Vitamin B3, 5.7 times more Vitamin B6 and 56.3 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• 1 pound of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have insufficient amounts of Vitamin B9

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

• 1 pound of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour has 74.2 times more Sodium than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 3 times more Calcium, 8 times more Copper, 11.9 times more Iron, 9.2 times more Magnesium, 3.7 times more Manganese, 7.1 times more Phosphorus, 15.8 times more Potassium and 6.3 times more Zinc than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour has 1.4 times more Energy, 14.5 times more Fat, 37.1 times more Saturated Fat, 5.8 times more Omega 6, 1.3 times more Carbohydrate and 1.9 times more Sugars than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 10.5 times more Omega 3, 5.1 times more Fiber and 9 times more Protein than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• 1 pound of Red Kidney Beans provide inadequate amounts of Omega 6