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

Macros Ratio

	Protein	Fat	Carbs
Crackers, snack, Goya Crackers	13%	28%	59%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Crackers, snack, Goya Crackers	Red Kidney Beans	Recommended Dietary Allowance
Energy	21% 614kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	19.5% 19g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	28% 8.96g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	3.37% 0.054g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	67% 87g	130g per day for Men 19-50 years
Sugars	4.6% 3.33g	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	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	56.7% 21.5g	38g per day for Men 19-50 years
Protein	36% 20g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Crackers, snack, Goya Crackers	Red 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	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	140% 558μg	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	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, snack, Goya Crackers	Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	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	100% 8.02mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	13% 55.3mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	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	29.4% 206mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	5.17% 176mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	NA	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	63% 943mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	0.23% 8.4g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, snack, Goya Crackers VS Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, snack, Goya Crackers versus 5 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• Both Crackers, snack, Goya Crackers and Raw Red Kidney Beans have similar amounts of vitamins per 5 oz

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

• 5 ounces of Crackers, snack, Goya Crackers have 55.4 times more Sodium than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 5.2 times more Calcium, 4.5 times more Copper, 3.5 times more Magnesium, 1.8 times more Manganese, 2.8 times more Phosphorus, 11 times more Potassium and 2.4 times more Zinc than Crackers, snack, Goya Crackers.
• Both Crackers, snack, Goya Crackers and Red Kidney Beans contain similar levels of Iron per five ounces.
• 5 ounces of Crackers, snack, Goya Crackers lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, snack, Goya Crackers have 1.3 times more Energy, 12.6 times more Fat, 41.1 times more Saturated Fat and 6.5 times more Omega 6 than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 9.4 times more Omega 3, 4 times more Fiber and 1.6 times more Protein than Crackers, snack, Goya Crackers.
• Both Crackers, snack, Goya Crackers and Red Kidney Beans offer comparable quantities of Carbohydrate and Sugars per five ounces.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6