Comparing Nutrients in 1 pound Crackers, saltines, fat-free, low-sodium VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, fat-free, low-sodium	11%	4%	85%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Crackers, saltines, fat-free, low-sodium	Canned Kidney Beans	Recommended Dietary Allowance
Energy	61.5% 1783kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	7.5% 7.26g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	3.46% 1.1g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	17.3% 2.93g	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	287% 373g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	11.6% 8.4g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 8.4g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	85% 47.6g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, fat-free, low-sodium	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	196% 2.35mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	206% 2.68mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	162% 26mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.4% 1.77mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	26% 0.34mg	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	141% 562μg	41% 163μg	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	6.05% 5.44mg	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	3.63% 0.54mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, fat-free, low-sodium	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	9.98% 100mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	73% 0.66mg	68% 0.61mg	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	438% 35mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	33% 0.76mg	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	73.2% 513mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	15.3% 522mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	176% 97μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	257% 3851mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	38.8% 4.26mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Crackers, saltines, fat-free, low-sodium vs Canned Kidney Beans:

• Crackers, saltines, fat-free, low-sodium have 4.5 times more Vitamin B1, 11.6 times more Vitamin B2, 13.9 times more Vitamin B3, 2.8 times more Vitamin B5 and 3.4 times more Vitamin B9 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Vitamin C than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Canned All Types Kidney Beans have similar amounts of Vitamin B6 and Vitamin K per 1 lb.
• Both Crackers, saltines, fat-free, low-sodium as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Crackers, saltines, fat-free, low-sodium vs Canned Kidney Beans:

• Crackers, saltines, fat-free, low-sodium have 6.6 times more Iron, 3.8 times more Manganese, 1.3 times more Phosphorus, 23.8 times more Selenium, 2.9 times more Sodium and 2 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.5 times more Calcium, 2.1 times more Potassium and 23 times more Water than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Canned All Types Kidney Beans have similar amounts of Copper and Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Crackers, saltines, fat-free, low-sodium have 4.7 times more Energy, 2.7 times more Fat, 6.1 times more Omega 6, 5.7 times more Carbohydrate and 2 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.2 times more Omega 3, 4.9 times more Sugars and 1.6 times more Fiber than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.