Comparing Nutrients in 1 pound Crackers, snack, Goya Crackers VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, snack, Goya Crackers	13%	28%	59%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Crackers, snack, Goya Crackers	Canned Kidney Beans	Recommended Dietary Allowance
Energy	67.7% 1964kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	62.4% 60.6g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	89.6% 28.7g	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	40% 6.77g	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	225% 292g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	14.7% 10.7g	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	2.94% 2.13g	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	% 0g	% 8.4g	g per day for Men 19-50 years
Fiber	45.4% 17.2g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	115% 64.6g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, snack, Goya Crackers	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	41% 163μg	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	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, snack, Goya Crackers	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	78% 0.7mg	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	321% 25.7mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	123% 2.83mg	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	94% 658mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	16.5% 562mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	NA	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	201% 3016mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	48.2% 5.3mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.73% 27g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Crackers, snack, Goya Crackers vs Canned Kidney Beans:

Both Crackers, snack, Goya Crackers and Canned All Types Kidney Beans have similar amounts of vitamins per 1 lb

Comparing minerals per 1 pound for Crackers, snack, Goya Crackers vs Canned Kidney Beans:

• Crackers, snack, Goya Crackers have 4.8 times more Iron, 1.4 times more Magnesium, 3.7 times more Manganese, 1.6 times more Phosphorus, 2.2 times more Sodium and 2.5 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.1 times more Calcium, 1.9 times more Potassium and 13.2 times more Water than Crackers, snack, Goya Crackers.
• Both Crackers, snack, Goya Crackers and Canned All Types Kidney Beans have similar amounts of Copper per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Crackers, snack, Goya Crackers have 5.2 times more Energy, 22.3 times more Fat, 44.8 times more Saturated Fat, 14.1 times more Omega 6, 4.4 times more Carbohydrate, 1.3 times more Sugars and 2.7 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.2 times more Omega 3 than Crackers, snack, Goya Crackers.
• Both Crackers, snack, Goya Crackers and Canned All Types Kidney Beans have similar amounts of Fiber per 1 lb.
• Both Crackers, snack, Goya Crackers as well as Canned All Types Kidney Beans have insufficient amounts of Fructose, Glucose and Sucrose in 1 lb.