Comparing Nutrients in 1 pound Nabisco, Nabisco Ritz Crackers VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Nabisco, Nabisco Ritz Crackers	6%	42%	52%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Nabisco, Nabisco Ritz Crackers	Canned Kidney Beans	Recommended Dietary Allowance
Energy	77% 2232kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	109% 105g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	77.3% 24.7g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	349% 5.6g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	257% 43.8g	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	222% 288g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	51% 37g	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	3.7% 2.68g	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	% 2.9g	% 0g	g per day for Men 19-50 years
Sucrose	% 28.7g	% 8.4g	g per day for Men 19-50 years
Fiber	27.5% 10.4g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	58.6% 32.8g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Nabisco, Nabisco Ritz 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	167% 2mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	138% 22mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.6% 1.68mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	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	81.6% 327μg	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	106% 16mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	189% 227μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nabisco, Nabisco Ritz Crackers	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	70% 699mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	62.5% 0.56mg	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	253% 20.3mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	106% 2.45mg	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	177% 1238mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	16% 540mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	267% 4001mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.38% 14g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Nabisco, Nabisco Ritz Crackers vs Canned Kidney Beans:

• Nabisco, Nabisco Ritz Crackers have 3.8 times more Vitamin B1, 5.2 times more Vitamin B2, 11.9 times more Vitamin B3, 2.7 times more Vitamin B5, 2 times more Vitamin B9, 174.5 times more Vitamin E and 12.2 times more Vitamin K than Canned All Types Kidney Beans.
• Both Nabisco, Nabisco Ritz Crackers and Canned All Types Kidney Beans have similar amounts of Vitamin B6 per 1 lb.

Comparing minerals per 1 pound for Nabisco, Nabisco Ritz Crackers vs Canned Kidney Beans:

• Nabisco, Nabisco Ritz Crackers have 4.5 times more Calcium, 3.8 times more Iron, 3.2 times more Manganese, 3 times more Phosphorus, 5.1 times more Selenium, 3 times more Sodium and 1.3 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.4 times more Magnesium, 2 times more Potassium and 25 times more Water than Nabisco, Nabisco Ritz Crackers.
• Both Nabisco, Nabisco Ritz Crackers and Canned All Types Kidney Beans have similar amounts of Copper per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Nabisco, Nabisco Ritz Crackers have 5.9 times more Energy, 38.7 times more Fat, 38.7 times more Saturated Fat, 15 times more Omega 3, 91 times more Omega 6, 4.4 times more Carbohydrate, 4.4 times more Sugars and 1.4 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.9 times more Fiber than Nabisco, Nabisco Ritz Crackers.
• Both Nabisco, Nabisco Ritz Crackers as well as Canned All Types Kidney Beans have insufficient amounts of Fructose, Glucose and Sucrose in 1 lb.