Comparing Nutrients in 5 ounces Crackers, flavored, fish-shaped VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, flavored, fish-shaped	9%	34%	57%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Crackers, flavored, fish-shaped	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	22.6% 656kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	26% 25g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	9.12% 2.9g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	37.3% 0.6g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	29% 4.93g	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.6% 93g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	2.3% 1.67g	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	0.18% 0.13g	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	% 0.43g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	11.6% 4.4g	34.7% 13g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Crackers, flavored, fish-shaped	Boiled California 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	96% 1.15mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.8% 9.1mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.8% 0.94mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.27% 0.12mg	11.3% 0.15mg	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	54.2% 217μg	26.2% 105μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	1.9% 1.7mg	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	34.8% 5.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.7% 39.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, flavored, fish-shaped	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	11.8% 118mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	45.5% 0.41mg	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	81% 6.5mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	35% 0.8mg	19.6% 0.45mg	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	34% 237mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	10.3% 5.67μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	92% 1375mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.13% 4.85g	2.56% 95g	3700g per day for Men 19-50 years

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

• Crackers, flavored, fish-shaped have 6.3 times more Vitamin B1, 8.3 times more Vitamin B2, 11.9 times more Vitamin B3, 3 times more Vitamin B5 and 2.1 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Crackers, flavored, fish-shaped and Boiled California Red Kidney Beans have similar amounts of Vitamin B6 per 5 oz.

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

• Crackers, flavored, fish-shaped have 1.3 times more Calcium, 1.5 times more Iron, 1.8 times more Manganese, 1.2 times more Phosphorus, 3.3 times more Selenium, 242.5 times more Sodium and 1.3 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.2 times more Copper, 1.9 times more Magnesium, 1.9 times more Potassium and 19.6 times more Water than Crackers, flavored, fish-shaped.

Comparison of macro-nutrients per 5 ounces:

• Crackers, flavored, fish-shaped have 3.7 times more Energy, 196.8 times more Fat, 147.1 times more Saturated Fat, 13.2 times more Omega 3, 174 times more Omega 6 and 2.9 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 3 times more Fiber than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Boiled California Red Kidney Beans have similar amounts of Protein per 5 oz.
• Both Crackers, flavored, fish-shaped as well as Boiled California Red Kidney Beans have insufficient amounts of Glucose and Sucrose in 5 oz.