Comparing Nutrients in 5 ounces Crackers, saltines, fat-free, low-sodium VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, fat-free, low-sodium	11%	4%	85%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Crackers, saltines, fat-free, low-sodium	Canned Kidney Beans	Recommended Dietary Allowance
Energy	19.2% 557kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	3.37% 0.054g	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	5.4% 0.92g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.7% 117g	16% 20.6g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.62g	g per day for Men 19-50 years
Fiber	10% 3.83g	16% 6.1g	38g per day for Men 19-50 years
Protein	26.6% 15g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, fat-free, low-sodium	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61% 0.73mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.3% 0.84mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.6% 8.1mg	3.64% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.27% 0.12mg	8.07% 0.1mg	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	44% 176μg	12.8% 51μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.13% 0.17mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, fat-free, low-sodium	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	3.1% 31mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	21.3% 0.19mg	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	137% 11mg	20.7% 1.66mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	39.3% 0.9mg	10.4% 0.24mg	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	23% 160mg	18.2% 128mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	55% 30.3μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	80.2% 1203mg	28% 420mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	5.93% 0.65mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	3% 111g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Crackers, saltines, fat-free, low-sodium vs Canned Kidney Beans:

• Crackers, saltines, fat-free, low-sodium have 4.5 times more Vitamin B1, 11.6 times more Vitamin B2, 13.9 times more Vitamin B3, 2.8 times more Vitamin B5 and 3.4 times more Vitamin B9 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Vitamin C than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Canned All Types Kidney Beans have similar amounts of Vitamin B6 and Vitamin K per 5 oz.
• Both Crackers, saltines, fat-free, low-sodium as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Crackers, saltines, fat-free, low-sodium vs Canned Kidney Beans:

• Crackers, saltines, fat-free, low-sodium have 6.6 times more Iron, 3.8 times more Manganese, 1.3 times more Phosphorus, 23.8 times more Selenium, 2.9 times more Sodium and 2 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.5 times more Calcium, 2.1 times more Potassium and 23 times more Water than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Canned All Types Kidney Beans have similar amounts of Copper and Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Crackers, saltines, fat-free, low-sodium have 4.7 times more Energy, 2.7 times more Fat, 6.1 times more Omega 6, 5.7 times more Carbohydrate and 2 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.2 times more Omega 3, 4.9 times more Sugars and 1.6 times more Fiber than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.