Comparing Nutrients in 1 pound Mary's Gone Crackers, Original Crackers, Organic Gluten Free VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	69.8% 2023kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	1.7% 1.63g	97g per day for Men 19-50 years
Saturated Fat	NA	1.77% 0.57g	32g per day for Men 19-50 years
Omega 3	NA	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	NA	2.2% 0.38g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	224% 292g	51.7% 67.3g	130g per day for Men 19-50 years
Sugars	6.26% 4.54g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 4.54g	% 8.4g	g per day for Men 19-50 years
Fiber	193% 73.5g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	98% 54.7g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79.4% 0.95mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.8% 1mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	153% 24.4mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	28% 0.36mg	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	26% 104μg	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	4.03% 3.63mg	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

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	101% 1012mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	325% 2.92mg	74% 0.67mg	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	180% 14.4mg	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	214% 898mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	497% 11.4mg	57.4% 1.3mg	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	273% 1914mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	63.6% 2164mg	34.7% 1179mg	3400mg per day for Men 19-50 years
Selenium	162% 89.4μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	178% 2663mg	77.4% 1161mg	1500mg per day for Men 19-50 years
Zinc	122% 13.4mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	0.53% 19.5g	9.56% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: Mary's Gone Crackers, Original Crackers, Organic Gluten Free VS Canned Red Kidney Beans with Liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of Mary's Gone Crackers, Original Crackers, Organic Gluten Free versus 1 lb of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Canned Red Kidney Beans with Liquids:

• 1 pound of Mary's Gone Crackers, Original Crackers, Organic Gluten Free has 2 times more Vitamin B1, 3.3 times more Vitamin B2 and 10.9 times more Vitamin B3 than Canned Red Kidney Beans with Liquids.

Comparing minerals per 1 pound for Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Canned Red Kidney Beans with Liquids:

• 1 pound of Mary's Gone Crackers, Original Crackers, Organic Gluten Free has 7.7 times more Calcium, 4.4 times more Copper, 2.5 times more Iron, 6.6 times more Magnesium, 8.7 times more Manganese, 4 times more Phosphorus, 1.8 times more Potassium, 17.9 times more Selenium, 2.3 times more Sodium and 4.8 times more Zinc than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 18.2 times more Water than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Mary's Gone Crackers, Original Crackers, Organic Gluten Free has 5.5 times more Energy, 43.4 times more Fat, 4.3 times more Carbohydrate, 3.8 times more Fiber and 2.3 times more Protein than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 1.9 times more Sugars than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.