Comparing Nutrients in 5 ounces Crackers, wheat, low salt VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, low salt	7%	39%	54%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Crackers, wheat, low salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	23% 670kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	23% 7.34g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	22% 3.76g	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.8% 92g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	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	16.8% 6.38g	34.7% 13g	38g per day for Men 19-50 years
Protein	21.8% 12g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, low salt	Boiled 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	59.7% 0.72mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.03mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	11.3% 0.15mg	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	17.7% 71μg	26.2% 105μg	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	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	4.72% 0.71mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, low salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	45.5% 0.41mg	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	78% 6.24mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	110% 2.52mg	19.6% 0.45mg	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	44.5% 312mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	8.46% 288mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	87% 47.8μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	18% 269mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Crackers, wheat, low salt vs Boiled California Red Kidney Beans:

• Crackers, wheat, low salt have 3.9 times more Vitamin B1, 5.3 times more Vitamin B2, 9.2 times more Vitamin B3, 2.4 times more Vitamin B5 and 1.3 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.5 times more Vitamin B9 and more Vitamin C than Crackers, wheat, low salt.
• Both Crackers, wheat, low salt as well as Boiled 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, wheat, low salt vs Boiled California Red Kidney Beans:

• Crackers, wheat, low salt have 1.5 times more Iron, 1.3 times more Magnesium, 5.6 times more Manganese, 1.6 times more Phosphorus, 28.1 times more Selenium, 47.5 times more Sodium and 1.9 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.3 times more Calcium, 2.1 times more Potassium and 21.6 times more Water than Crackers, wheat, low salt.
• Both Crackers, wheat, low salt and Boiled California Red Kidney Beans have similar amounts of Copper per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Crackers, wheat, low salt have 3.8 times more Energy, 228.9 times more Fat, 369.9 times more Saturated Fat, 4.4 times more Omega 3, 132.7 times more Omega 6 and 2.9 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.1 times more Fiber than Crackers, wheat, low salt.
• Both Crackers, wheat, low salt and Boiled California Red Kidney Beans have similar amounts of Protein per 5 oz.
• Both Crackers, wheat, low salt as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.