Comparing Nutrients in 5 ounces Crackers, cream, Gamesa Sabrosas VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, cream, Gamesa Sabrosas	6%	39%	55%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Crackers, cream, Gamesa Sabrosas	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	23.7% 686kcal	16% 466kcal	2900kcal per day for Men 19-50 years
Fat	29.8% 29g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	23.8% 7.6g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	13.5% 0.22g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	0.81% 0.14g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.4% 91g	63.6% 82.7g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	NA	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	1.86% 1.35g	NA	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	% 1.3g	NA	g per day for Men 19-50 years
Sucrose	% 8.8g	NA	g per day for Men 19-50 years
Fiber	8.95% 3.4g	93% 35.3g	38g per day for Men 19-50 years
Protein	17.7% 9.94g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Crackers, cream, Gamesa Sabrosas	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.2% 0.42mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.1% 0.092mg	43% 0.56mg	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	53% 211μg	139% 557μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	27% 0.65μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	7.1% 6.38mg	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	15% 2.25mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, cream, Gamesa Sabrosas	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.7% 37mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	17.5% 0.16mg	157% 1.4mg	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	131% 10.5mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	68.3% 1.57mg	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	20% 139mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	5.38% 183mg	56% 1908mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.5μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	108% 1627mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	8.5% 0.94mg	34.3% 3.77mg	11mg per day for Men 19-50 years
Water	0.17% 6.3g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, cream, Gamesa Sabrosas VS Royal Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, cream, Gamesa Sabrosas versus 5 oz of Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Crackers, cream, Gamesa Sabrosas vs Royal Red Kidney Beans:

• 5 ounces of Crackers, cream, Gamesa Sabrosas have 2.4 times more Vitamin B3 and more Vitamin B12 than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 1.3 times more Vitamin B1, 1.7 times more Vitamin B5, 6.1 times more Vitamin B6 and 2.6 times more Vitamin B9 than Crackers, cream, Gamesa Sabrosas.
• Both Crackers, cream, Gamesa Sabrosas and Royal Red Kidney Beans provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Royal Red Kidney Beans have insufficient amounts of Vitamin B12

Comparing minerals per 5 ounces for Crackers, cream, Gamesa Sabrosas vs Royal Red Kidney Beans:

• 5 ounces of Crackers, cream, Gamesa Sabrosas have 3 times more Selenium and 88.3 times more Sodium than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 5 times more Calcium, 9 times more Copper, 5.5 times more Magnesium, 1.4 times more Manganese, 4.1 times more Phosphorus, 10.4 times more Potassium and 4 times more Zinc than Crackers, cream, Gamesa Sabrosas.
• Both Crackers, cream, Gamesa Sabrosas and Royal Red Kidney Beans contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, cream, Gamesa Sabrosas have 1.5 times more Energy, 45.3 times more Fat, 82.5 times more Saturated Fat and 24.8 times more Omega 6 than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 3.4 times more Omega 3, 10.4 times more Fiber and 3.6 times more Protein than Crackers, cream, Gamesa Sabrosas.
• Both Crackers, cream, Gamesa Sabrosas and Royal Red Kidney Beans offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6