Comparing Nutrients in 5 ounces California Red Kidney Beans VS Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%

Macro Nutrients

	California Red Kidney Beans	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Energy	16% 468kcal	22.3% 646kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	22.5% 22g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	3% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	11% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	84% 109g	130g per day for Men 19-50 years
Sugars	NA	7.63% 5.53g	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	NA	0.59% 0.43g	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	NA	% 0.57g	g per day for Men 19-50 years
Sucrose	NA	% 4.54g	g per day for Men 19-50 years
Fiber	93% 35.3g	11% 4.25g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	6.33% 3.54g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	5.6% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	7.63% 0.099mg	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	140% 558μg	2.5% 9.92μg	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	7.1% 6.38mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Calcium	27.6% 276mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	13.7% 0.12mg	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	166% 13.3mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	18.4% 0.42mg	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	82% 574mg	11.5% 80.8mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	3.6% 122mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	NA	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	84% 1262mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	5.67% 0.62mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.095% 3.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour:

• Raw California Red Kidney Beans have 8.8 times more Vitamin B1, 2.2 times more Vitamin B2, 3.3 times more Vitamin B3, 5.7 times more Vitamin B6 and 56.3 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour:

• Raw California Red Kidney Beans have 7 times more Calcium, 12.6 times more Copper, 16.7 times more Iron, 10.7 times more Magnesium, 3.3 times more Manganese, 7.1 times more Phosphorus, 17.3 times more Potassium and 5.8 times more Zinc than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• While Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contain 80.9 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• Raw California Red Kidney Beans have 2.5 times more Omega 3, 8.3 times more Fiber and 9.7 times more Protein than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• While Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contain 1.4 times more Energy, 61.6 times more Fat, 158.6 times more Saturated Fat, 24.6 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have insufficient amounts of Glucose and Sucrose in 5 oz.