Comparing Nutrients in 5 ounces Crackers, rye, wafers, plain VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, plain	10%	2%	88%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Crackers, rye, wafers, plain	California Red Kidney Beans	Recommended Dietary Allowance
Energy	16.3% 473kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.7% 114g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	1.97% 1.43g	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	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	85.4% 32.5g	93% 35.3g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, plain	California Red 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	50.4% 0.61mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.5% 0.38mg	43.3% 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	16% 63.8μg	140% 558μg	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	0.16% 0.14mg	7.1% 6.38mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.56% 1.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.73% 8.08μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, rye, wafers, plain	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	72.6% 0.65mg	173% 1.56mg	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	105% 8.4mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	331% 7.6mg	61.6% 1.4mg	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	67.6% 473mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	20.6% 702mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	61.3% 33.7μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	52.6% 790mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.19% 7.1g	0.45% 16.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Crackers, rye, wafers, plain vs California Red Kidney Beans:

• Crackers, rye, wafers, plain have 1.3 times more Vitamin B2 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Vitamin B3, 1.4 times more Vitamin B5, 1.5 times more Vitamin B6, 8.8 times more Vitamin B9 and 45 times more Vitamin C than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain and Raw California Red Kidney Beans have similar amounts of Vitamin B1 per 5 oz.
• Both Crackers, rye, wafers, plain as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Crackers, rye, wafers, plain vs California Red Kidney Beans:

• Crackers, rye, wafers, plain have 5.4 times more Manganese, 7.4 times more Selenium and 50.6 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.9 times more Calcium, 2.4 times more Copper, 1.6 times more Iron, 1.3 times more Magnesium and 3 times more Potassium than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain and Raw California Red Kidney Beans have similar amounts of Phosphorus and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Crackers, rye, wafers, plain have 6.5 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.8 times more Omega 3 and 2.5 times more Protein than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain and Raw California Red Kidney Beans have similar amounts of Energy and Fiber per 5 oz.
• Both Crackers, rye, wafers, plain as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.