Comparing Nutrients in 5 ounces Crackers, snack, Goya Crackers VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, snack, Goya Crackers	13%	28%	59%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Crackers, snack, Goya Crackers	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	21% 614kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	19.5% 19g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	28% 8.96g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	3.37% 0.054g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	25% 32.3g	130g per day for Men 19-50 years
Sugars	4.6% 3.33g	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	0.92% 0.67g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14% 5.4g	24% 9.07g	38g per day for Men 19-50 years
Protein	36% 20g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, snack, Goya Crackers	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	46% 184μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	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, snack, Goya Crackers	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	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	100% 8.02mg	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	38.5% 0.89mg	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	29.4% 206mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	5.17% 176mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	NA	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	63% 943mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.23% 8.4g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Crackers, snack, Goya Crackers vs Boiled Kidney Beans:

Both Crackers, snack, Goya Crackers and Boiled All Types Kidney Beans have similar amounts of vitamins per 5 oz

Comparing minerals per 5 ounces for Crackers, snack, Goya Crackers vs Boiled Kidney Beans:

• Crackers, snack, Goya Crackers have 2.5 times more Iron, 1.5 times more Manganese and 665 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.2 times more Calcium, 1.4 times more Copper, 3.3 times more Potassium and 11.3 times more Water than Crackers, snack, Goya Crackers.
• Both Crackers, snack, Goya Crackers and Boiled All Types Kidney Beans have similar amounts of Magnesium, Phosphorus and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Crackers, snack, Goya Crackers have 3.4 times more Energy, 26.7 times more Fat, 86.6 times more Saturated Fat, 13.8 times more Omega 6, 2.8 times more Carbohydrate, 7.3 times more Sugars and 1.6 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.5 times more Omega 3 and 1.7 times more Fiber than Crackers, snack, Goya Crackers.
• Both Crackers, snack, Goya Crackers as well as Boiled All Types Kidney Beans have insufficient amounts of Glucose and Sucrose in 5 oz.