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

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, seasoned	9%	20%	71%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Crackers, rye, wafers, seasoned	Red Kidney Beans	Recommended Dietary Allowance
Energy	18.6% 540kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	13.4% 13g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	5.7% 1.82g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	27.4% 4.65g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.5% 105g	67% 87g	130g per day for Men 19-50 years
Sugars	NA	4.1% 2.98g	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	78% 29.6g	56.7% 21.5g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, seasoned	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	37.3% 0.45mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.3% 0.32mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.7% 0.27mg	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	18.4% 73.7μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, rye, wafers, seasoned	Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.24% 62.4mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	78% 0.7mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	54% 4.3mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	35.8% 150mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	146% 3.36mg	68.5% 1.57mg	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	62% 435mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	83.8% 46μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	84% 1257mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	0.15% 5.67g	0.45% 16.7g	3700g per day for Men 19-50 years

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

• Raw Red Kidney Beans contain 1.9 times more Vitamin B1, 1.4 times more Vitamin B5, 2.1 times more Vitamin B6, 7.6 times more Vitamin B9 and 45 times more Vitamin C than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned and Raw Red Kidney Beans have similar amounts of Vitamin B2 and Vitamin B3 per 5 oz.
• Both Crackers, rye, wafers, seasoned as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

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

• Crackers, rye, wafers, seasoned have 2.1 times more Manganese, 10.2 times more Selenium and 73.9 times more Sodium than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 1.9 times more Calcium, 1.4 times more Copper, 2.2 times more Iron, 1.3 times more Magnesium, 1.3 times more Phosphorus and 3 times more Potassium than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned and Raw Red Kidney Beans have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Crackers, rye, wafers, seasoned have 8.7 times more Fat, 8.4 times more Saturated Fat, 14.4 times more Omega 6, 1.2 times more Carbohydrate and 1.4 times more Fiber than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 2.5 times more Protein than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned and Raw Red Kidney Beans have similar amounts of Energy and Omega 3 per 5 oz.
• Both Crackers, rye, wafers, seasoned as well as Raw Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.