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

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	22.3% 646kcal	3.96% 115kcal	2900kcal per day for Men 19-50 years
Fat	22.5% 22g	0.53% 0.51g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	3% 0.048g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	11% 1.9g	0.69% 0.12g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	16% 21g	130g per day for Men 19-50 years
Sugars	7.63% 5.53g	3.6% 2.62g	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	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	% 0.57g	% 0g	g per day for Men 19-50 years
Sucrose	% 4.54g	% 2.62g	g per day for Men 19-50 years
Fiber	11% 4.25g	16% 6.1g	38g per day for Men 19-50 years
Protein	6.33% 3.54g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Canned Red Kidney Beans with Liquids	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	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	7.3% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.6% 0.89mg	4.38% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.7% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	8.72% 0.11mg	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	8.15% 32.6μg	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	1.26% 1.13mg	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	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.84% 5.8μg	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	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	23% 0.21mg	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	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	18.4% 0.42mg	18% 0.41mg	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	21.5% 150mg	700mg per day for Men 19-50 years
Potassium	3.6% 122mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	NA	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	84% 1262mg	24% 363mg	1500mg per day for Men 19-50 years
Zinc	5.67% 0.62mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	0.095% 3.5g	3% 111g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour versus 5 oz of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 1.5 times more Vitamin B2 and 1.3 times more Vitamin B3 than Canned Red Kidney Beans with Liquids.
• While 5 oz of Canned Red Kidney Beans Solids and Liquids contain 1.8 times more Vitamin B1 and 3.3 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 Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B6 per five ounces.
• 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 Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Canned Red Kidney Beans with Liquids:

• 5 ounces of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 3.5 times more Sodium than Canned Red Kidney Beans with Liquids.
• While 5 oz of Canned Red Kidney Beans Solids and Liquids contain 1.7 times more Copper, 2.2 times more Iron, 2 times more Magnesium, 1.9 times more Phosphorus, 3 times more Potassium, 1.4 times more Zinc and 31.4 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 Canned Red Kidney Beans with Liquids contain similar levels of Calcium and Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 5.6 times more Energy, 42.8 times more Fat, 45.7 times more Saturated Fat, 16 times more Omega 6, 5.2 times more Carbohydrate and 2.1 times more Sugars than Canned Red Kidney Beans with Liquids.
• While 5 oz of Canned Red Kidney Beans Solids and Liquids contain 1.5 times more Omega 3, 1.4 times more Fiber and 2.1 times more Protein than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• 5 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6