Comparing Nutrients in 5 ounces Crackers, standard snack-type, sandwich, with peanut butter filling VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Crackers, standard snack-type, sandwich, with peanut butter filling	Canned Kidney Beans	Recommended Dietary Allowance
Energy	24% 700kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	36% 34.8g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	21.3% 6.8g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	38% 6.45g	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	63.7% 82.8g	16% 20.6g	130g per day for Men 19-50 years
Sugars	20.5% 15g	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	1% 0.72g	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	% 3.9g	% 0g	g per day for Men 19-50 years
Sucrose	% 9.3g	% 2.62g	g per day for Men 19-50 years
Fiber	8.58% 3.26g	16% 6.1g	38g per day for Men 19-50 years
Protein	29% 16.3g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, sandwich, with peanut butter filling	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.8% 0.69mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.5% 0.38mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54% 8.67mg	3.64% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.67mg	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	30.5% 122μg	12.8% 51μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.59% 0.014μg	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	19.5% 2.9mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.2% 13.5μg	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, sandwich, with peanut butter filling	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	11.5% 115mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	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	49% 3.93mg	20.7% 1.66mg	8mg per day for Men 19-50 years
Magnesium	18.6% 78mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	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	55.5% 388mg	18.2% 128mg	700mg per day for Men 19-50 years
Potassium	8.96% 305mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	28% 15.3μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	75.7% 1135mg	28% 420mg	1500mg per day for Men 19-50 years
Zinc	14.6% 1.6mg	5.93% 0.65mg	11mg per day for Men 19-50 years
Water	0.11% 4.15g	3% 111g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Crackers, standard snack-type, sandwich, with peanut butter filling vs Canned Kidney Beans:

• Crackers, standard snack-type, sandwich, with peanut butter filling have 4.2 times more Vitamin B1, 5.3 times more Vitamin B2, 14.9 times more Vitamin B3, 3.4 times more Vitamin B5, 2 times more Vitamin B6, 2.4 times more Vitamin B9, 103 times more Vitamin E and 2.3 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Vitamin C than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Crackers, standard snack-type, sandwich, with peanut butter filling vs Canned Kidney Beans:

• Crackers, standard snack-type, sandwich, with peanut butter filling have 2.4 times more Calcium, 2.4 times more Copper, 2.4 times more Iron, 2 times more Magnesium, 4.7 times more Manganese, 3 times more Phosphorus, 12 times more Selenium, 2.7 times more Sodium and 2.5 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 26.6 times more Water than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Canned All Types Kidney Beans have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Crackers, standard snack-type, sandwich, with peanut butter filling have 5.9 times more Energy, 40.9 times more Fat, 34.1 times more Saturated Fat, 42.9 times more Omega 6, 4 times more Carbohydrate, 5.7 times more Sugars and 2.2 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Omega 3 and 1.9 times more Fiber than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.