Comparing Nutrients in 5 ounces Crackers, standard snack-type, regular VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular	5%	47%	48%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Crackers, standard snack-type, regular	California Red Kidney Beans	Recommended Dietary Allowance
Energy	25% 723kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	38.6% 37.5g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	24.6% 7.9g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	137% 2.2g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	96% 16.4g	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	67% 87g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	16% 11.6g	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	0.57% 0.41g	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	% 0.67g	NA	g per day for Men 19-50 years
Sucrose	% 9.85g	NA	g per day for Men 19-50 years
Fiber	8.58% 3.26g	93% 35.3g	38g per day for Men 19-50 years
Protein	17% 9.4g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular	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	49% 0.59mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.7% 0.65mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.6% 6.17mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.59mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	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	32.6% 130μg	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	28.6% 4.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	82% 98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	17% 170mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	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	71.4% 5.7mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	30.3% 0.7mg	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	50.2% 352mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	4.9% 167mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.5μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	68.6% 1029mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.12% 4.45g	0.45% 16.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Crackers, standard snack-type, regular vs California Red Kidney Beans:

• Crackers, standard snack-type, regular have 2.1 times more Vitamin B2 and 2.1 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Vitamin B1, 1.9 times more Vitamin B5, 6.3 times more Vitamin B6, 4.3 times more Vitamin B9 and more Vitamin C than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular 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, standard snack-type, regular vs California Red Kidney Beans:

• Crackers, standard snack-type, regular have 2.1 times more Selenium and 66 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.6 times more Calcium, 10.6 times more Copper, 2.3 times more Iron, 8.9 times more Magnesium, 2 times more Manganese, 1.6 times more Phosphorus, 12.6 times more Potassium and 5.2 times more Zinc than Crackers, standard snack-type, regular.

Comparison of macro-nutrients per 5 ounces:

• Crackers, standard snack-type, regular have 1.5 times more Energy, 105.7 times more Fat, 154.5 times more Saturated Fat, 18.4 times more Omega 3 and 214.3 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 10.8 times more Fiber and 3.7 times more Protein than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Raw California Red Kidney Beans have similar amounts of Carbohydrate per 5 oz.
• Both Crackers, standard snack-type, regular as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.