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

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%

Macro Nutrients

	Navy Beans	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Energy	16.5% 478kcal	22.3% 646kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	22.5% 22g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	47.7% 0.76g	3% 0.048g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.47g	11% 1.9g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	66.2% 86g	84% 109g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	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	0% 0g	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	% 0.3g	% 0.57g	g per day for Men 19-50 years
Sucrose	% 4.72g	% 4.54g	g per day for Men 19-50 years
Fiber	57% 21.7g	11% 4.25g	38g per day for Men 19-50 years
Protein	56.5% 31.7g	6.33% 3.54g	56g per day for Men 19-50 years

Vitamins

	Navy 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	92% 1.1mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.4% 3.1mg	5.6% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	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	129% 516μg	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	NA	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.95% 3.54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Calcium	21% 208mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	131% 1.2mg	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	97% 7.8mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	59% 248mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	87.4% 2mg	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	82.4% 577mg	11.5% 80.8mg	700mg per day for Men 19-50 years
Potassium	49.4% 1680mg	3.6% 122mg	3400mg per day for Men 19-50 years
Selenium	28.3% 15.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	84% 1262mg	1500mg per day for Men 19-50 years
Zinc	47% 5.17mg	5.67% 0.62mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.095% 3.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Navy Beans VS Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Navy Beans versus 5 oz of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour 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, multigrain and vegetable, made with corn starch and white rice flour:

• 5 ounces of Navy Beans have 12.9 times more Vitamin B1, 1.6 times more Vitamin B2, 3.5 times more Vitamin B3, 6.1 times more Vitamin B6 and 52 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• 5 ounces of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have insufficient amounts of Vitamin B9

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

• 5 ounces of Navy Beans have 5.3 times more Calcium, 9.6 times more Copper, 9.8 times more Iron, 11.7 times more Magnesium, 4.7 times more Manganese, 7.1 times more Phosphorus, 13.8 times more Potassium and 8.3 times more Zinc than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• While 5 oz of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contain 178 times more Sodium than Raw Navy Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Navy Beans have 15.8 times more Omega 3, 5.1 times more Fiber and 8.9 times more Protein than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• While 5 oz of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contain 1.4 times more Energy, 10.3 times more Fat, 33.6 times more Saturated Fat, 4 times more Omega 6 and 1.3 times more Carbohydrate than Raw Navy Beans.
• Both Navy Beans and Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour offer comparable quantities of Sugars per five ounces.
• 5 ounces of Navy Beans provide inadequate amounts of Omega 6