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

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, fat-free, low-sodium	11%	4%	85%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Crackers, saltines, fat-free, low-sodium	California Red Kidney Beans	Recommended Dietary Allowance
Energy	19.2% 557kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	3.37% 0.054g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	5.4% 0.92g	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	89.7% 117g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	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	10% 3.83g	93% 35.3g	38g per day for Men 19-50 years
Protein	26.6% 15g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, fat-free, low-sodium	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	61% 0.73mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.3% 0.84mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.6% 8.1mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.27% 0.12mg	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	44% 176μg	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% 0mg	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	1.13% 0.17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, fat-free, low-sodium	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.1% 31mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	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	137% 11mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	39.3% 0.9mg	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	23% 160mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	55% 30.3μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	80.2% 1203mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.45% 16.7g	3700g per day for Men 19-50 years

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

• Crackers, saltines, fat-free, low-sodium have 2.7 times more Vitamin B2 and 2.8 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2 times more Vitamin B5, 4.7 times more Vitamin B6, 3.2 times more Vitamin B9 and more Vitamin C than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Raw California Red Kidney Beans have similar amounts of Vitamin B1 per 5 oz.
• Both Crackers, saltines, fat-free, low-sodium 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, saltines, fat-free, low-sodium vs California Red Kidney Beans:

• Crackers, saltines, fat-free, low-sodium have 6.7 times more Selenium and 77.2 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 8.9 times more Calcium, 7.6 times more Copper, 6.2 times more Magnesium, 1.6 times more Manganese, 3.6 times more Phosphorus, 13 times more Potassium and 2.7 times more Zinc than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Raw California Red Kidney Beans have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Crackers, saltines, fat-free, low-sodium have 6.4 times more Fat, 12 times more Omega 6 and 1.4 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.2 times more Omega 3, 9.2 times more Fiber and 2.3 times more Protein than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Raw California Red Kidney Beans have similar amounts of Energy per 5 oz.
• Both Crackers, saltines, fat-free, low-sodium as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.