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

Macros Ratio

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

Macro Nutrients

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	22.3% 646kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	22.5% 22g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	3% 0.048g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	11% 1.9g	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	84% 109g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	7.63% 5.53g	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	0.59% 0.43g	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	% 0.57g	NA	g per day for Men 19-50 years
Sucrose	% 4.54g	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	34.7% 13g	38g per day for Men 19-50 years
Protein	6.33% 3.54g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	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	7.1% 0.085mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.6% 0.89mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	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	2.5% 9.92μg	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	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

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	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	9.92% 0.79mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	18.4% 0.42mg	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	11.5% 80.8mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	3.6% 122mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	NA	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	84% 1262mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	5.67% 0.62mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.095% 3.5g	2.56% 95g	3700g per day for Men 19-50 years

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

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 1.6 times more Vitamin B2 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.2 times more Vitamin B1, 1.5 times more Vitamin B6 and 10.6 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Boiled California Red Kidney Beans have similar amounts of Vitamin B3 per 5 oz.

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

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 222.5 times more Sodium than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.4 times more Calcium, 3.3 times more Copper, 5.3 times more Iron, 3.2 times more Magnesium, 2.4 times more Phosphorus, 4.9 times more Potassium, 2 times more Zinc and 27 times more Water than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Boiled California Red Kidney Beans have similar amounts of Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 3.7 times more Energy, 171.2 times more Fat, 407.9 times more Saturated Fat, 66.4 times more Omega 6 and 3.4 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 3.1 times more Fiber and 3.7 times more Protein than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Boiled California Red Kidney Beans have similar amounts of Omega 3 per 5 oz.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour as well as Boiled California Red Kidney Beans have insufficient amounts of Glucose and Sucrose in 5 oz.