Comparing Nutrients in 5 ounces Crackers, melba toast, rye (includes pumpernickel) VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, rye (includes pumpernickel)	12%	8%	80%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Crackers, melba toast, rye (includes pumpernickel)	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	19% 551kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	4.97% 4.8g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	9.4% 0.15g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.76g	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.3% 110g	25% 32.3g	130g per day for Men 19-50 years
Sugars	NA	0.63% 0.45g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	30% 11.3g	24% 9.07g	38g per day for Men 19-50 years
Protein	29.4% 16.4g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, rye (includes pumpernickel)	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.8% 6.7mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.69mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.38% 0.12mg	13% 0.17mg	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	30% 120μg	46% 184μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, rye (includes pumpernickel)	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	11% 111mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	63% 0.57mg	34% 0.31mg	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	65.2% 5.2mg	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	13% 55.3mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	45.5% 1.05mg	26.5% 0.61mg	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	37% 259mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	8.05% 274mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	85% 1274mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	17.5% 1.93mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.19% 6.95g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Crackers, melba toast, rye (includes pumpernickel) vs Boiled Kidney Beans:

• Crackers, melba toast, rye (includes pumpernickel) have 3 times more Vitamin B1, 4.9 times more Vitamin B2, 8.2 times more Vitamin B3 and 2.2 times more Vitamin B5 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin C than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Crackers, melba toast, rye (includes pumpernickel) vs Boiled Kidney Beans:

• Crackers, melba toast, rye (includes pumpernickel) have 2.2 times more Calcium, 1.9 times more Copper, 1.7 times more Iron, 1.7 times more Manganese, 1.3 times more Phosphorus, 35.2 times more Selenium, 899 times more Sodium and 1.4 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.1 times more Potassium and 13.7 times more Water than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) and Boiled All Types Kidney Beans have similar amounts of Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Crackers, melba toast, rye (includes pumpernickel) have 3.1 times more Energy, 6.8 times more Fat, 6.2 times more Saturated Fat, 11.5 times more Omega 6, 3.4 times more Carbohydrate, 1.3 times more Fiber and 1.3 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Omega 3 than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.