Comparing Nutrients in 5 ounces Navy Beans VS Crackers, gluten-free, multi-seeded and multigrain

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%

Macro Nutrients

	Navy Beans	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Energy	16.5% 478kcal	22% 642kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	23% 22.5g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	9.16% 2.93g	32g per day for Men 19-50 years
Omega 3	47.7% 0.76g	82% 1.3g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.47g	42% 7.14g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.2% 86g	72.3% 94g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	1.7% 1.2g	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	% 0.3g	% 0g	g per day for Men 19-50 years
Sucrose	% 4.72g	% 1.2g	g per day for Men 19-50 years
Fiber	57% 21.7g	38% 14.5g	38g per day for Men 19-50 years
Protein	56.5% 31.7g	28.5% 16g	56g per day for Men 19-50 years

Vitamins

	Navy Beans	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	24.6% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.4% 3.1mg	43% 6.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	23.8% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	40.3% 0.52mg	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	129% 516μg	12.4% 49.6μg	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	NA	0% 0mg	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	0.19% 0.028mg	14% 2.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.95% 3.54μg	16% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Calcium	21% 208mg	33.7% 337mg	1000mg per day for Men 19-50 years
Copper	131% 1.2mg	86.5% 0.78mg	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	97% 7.8mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	59% 248mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	87.4% 2mg	151% 3.47mg	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	82.4% 577mg	75.7% 530mg	700mg per day for Men 19-50 years
Potassium	49.4% 1680mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	28.3% 15.6μg	45% 24.7μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	41.4% 621mg	1500mg per day for Men 19-50 years
Zinc	47% 5.17mg	34% 3.74mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.14% 5.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Navy Beans VS Crackers, gluten-free, multi-seeded and multigrain per 5 oz

Compare the macro and micronutrient content in 5 oz of Navy Beans versus 5 oz of Crackers, gluten-free, multi-seeded and multigrain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Navy Beans vs Crackers, gluten-free, multi-seeded and multigrain:

• 5 ounces of Navy Beans have 3.7 times more Vitamin B1 and 10.4 times more Vitamin B9 than Crackers, gluten-free, multi-seeded and multigrain.
• While 5 oz of Crackers, gluten-free, multi-seeded and multigrain contain 2.2 times more Vitamin B3, 75 times more Vitamin E and 5.5 times more Vitamin K than Raw Navy Beans.
• Both Navy Beans and Crackers, gluten-free, multi-seeded and multigrain provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per five ounces.
• 5 ounces of Navy Beans have insufficient amounts of Vitamin E
• Both Raw Navy Beans as well as Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Navy Beans vs Crackers, gluten-free, multi-seeded and multigrain:

• 5 ounces of Navy Beans have 1.5 times more Copper, 1.9 times more Iron, 3.1 times more Potassium and 1.4 times more Zinc than Crackers, gluten-free, multi-seeded and multigrain.
• While 5 oz of Crackers, gluten-free, multi-seeded and multigrain contain 1.6 times more Calcium, 1.7 times more Manganese, 1.6 times more Selenium and 87.6 times more Sodium than Raw Navy Beans.
• Both Navy Beans and Crackers, gluten-free, multi-seeded and multigrain contain similar levels of Magnesium and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Navy Beans have 4.5 times more Sugars, 1.5 times more Fiber and 2 times more Protein than Crackers, gluten-free, multi-seeded and multigrain.
• While 5 oz of Crackers, gluten-free, multi-seeded and multigrain contain 1.3 times more Energy, 10.6 times more Fat, 12.2 times more Saturated Fat, 1.7 times more Omega 3 and 15 times more Omega 6 than Raw Navy Beans.
• Both Navy Beans and Crackers, gluten-free, multi-seeded and multigrain offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Navy Beans provide inadequate amounts of Omega 6