Comparing Nutrients in 1 pound Crackers, whole-wheat, reduced fat VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, reduced fat	11%	16%	73%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Crackers, whole-wheat, reduced fat	Canned Kidney Beans	Recommended Dietary Allowance
Energy	65% 1887kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	35.5% 34.4g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	15% 4.84g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	113% 1.8g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	84.4% 14.4g	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	264% 343g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	7.63% 5.53g	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	0% 0g	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	% 1.45g	% 0g	g per day for Men 19-50 years
Sucrose	% 4.1g	% 8.4g	g per day for Men 19-50 years
Fiber	130% 49.4g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	92% 51.4g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, reduced fat	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	70% 0.84mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	148% 23.7mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82% 4.1mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.7% 0.89mg	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	34% 136μg	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	32.7% 4.9mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47.2% 56.7μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, reduced fat	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	17.7% 177mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	225% 2.03mg	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	202% 16mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	130% 544mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	451% 10.4mg	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	236% 1651mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	49.8% 1692mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	116% 64μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	225% 3379mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	123% 13.6mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Crackers, whole-wheat, reduced fat vs Canned Kidney Beans:

• Crackers, whole-wheat, reduced fat have 1.6 times more Vitamin B1, 12.7 times more Vitamin B3, 6.5 times more Vitamin B5, 2.7 times more Vitamin B6, 54 times more Vitamin E and 3 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.3 times more Vitamin B2 and more Vitamin C than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Canned All Types Kidney Beans have similar amounts of Vitamin B9 per 1 lb.
• Both Crackers, whole-wheat, reduced fat as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Crackers, whole-wheat, reduced fat vs Canned Kidney Beans:

• Crackers, whole-wheat, reduced fat have 3.3 times more Copper, 3 times more Iron, 4.4 times more Magnesium, 13.6 times more Manganese, 4 times more Phosphorus, 1.6 times more Potassium, 15.7 times more Selenium, 2.5 times more Sodium and 6.5 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 30.1 times more Water than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Canned All Types Kidney Beans have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Crackers, whole-wheat, reduced fat have 5 times more Energy, 12.7 times more Fat, 7.6 times more Saturated Fat, 4.9 times more Omega 3, 29.8 times more Omega 6, 5.2 times more Carbohydrate, 2.5 times more Fiber and 2.2 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.5 times more Sugars than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.