Comparing Nutrients in 5 ounces Canned Kidney Beans VS Crackers, flavored, fish-shaped

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Crackers, flavored, fish-shaped	9%	34%	57%

Macro Nutrients

	Canned Kidney Beans	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	4.1% 119kcal	22.6% 656kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	26% 25g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	9.12% 2.9g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	37.3% 0.6g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	29% 4.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	71.6% 93g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	2.3% 1.67g	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	0.18% 0.13g	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	% 0.43g	g per day for Men 19-50 years
Sucrose	% 2.62g	% 0g	g per day for Men 19-50 years
Fiber	16% 6.1g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	56.8% 9.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	18.8% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	9.27% 0.12mg	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	12.8% 51μg	54.2% 217μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.19% 0.028mg	34.8% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	32.7% 39.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	4.8% 48mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	21% 0.19mg	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	20.7% 1.66mg	81% 6.5mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	35% 0.8mg	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	18.2% 128mg	34% 237mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	10.3% 5.67μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	92% 1375mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	3% 111g	0.13% 4.85g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Crackers, flavored, fish-shaped:

• Crackers, flavored, fish-shaped contain 7 times more Vitamin B1, 10.1 times more Vitamin B2, 15.6 times more Vitamin B3, 4.8 times more Vitamin B5, 4.3 times more Vitamin B9, 184 times more Vitamin E and 6.8 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Crackers, flavored, fish-shaped have similar amounts of Vitamin B6 per 5 oz.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Crackers, flavored, fish-shaped:

• Canned All Types Kidney Beans have 22.8 times more Water than Crackers, flavored, fish-shaped.
• While Crackers, flavored, fish-shaped contain 2.4 times more Calcium, 3.9 times more Iron, 3.4 times more Manganese, 1.9 times more Phosphorus, 4.4 times more Selenium, 3.3 times more Sodium and 2.4 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Crackers, flavored, fish-shaped have similar amounts of Copper, Magnesium and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned All Types Kidney Beans have 1.6 times more Sugars and 1.4 times more Fiber than Crackers, flavored, fish-shaped.
• While Crackers, flavored, fish-shaped contain 5.5 times more Energy, 29.5 times more Fat, 14.6 times more Saturated Fat, 5.1 times more Omega 3, 32.8 times more Omega 6, 4.5 times more Carbohydrate and 1.9 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Crackers, flavored, fish-shaped have insufficient amounts of Fructose, Glucose and Sucrose in 5 oz.