Comparing Nutrients in 5 ounces Crackers, wheat, sandwich, with peanut butter filling VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, sandwich, with peanut butter filling	11%	47%	42%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Crackers, wheat, sandwich, with peanut butter filling	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	24% 702kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	39% 38g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	20.4% 6.52g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	36.4% 0.58g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	70.3% 12g	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.7% 76.3g	25% 32.3g	130g per day for Men 19-50 years
Sugars	NA	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	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	16.4% 6.24g	24% 9.07g	38g per day for Men 19-50 years
Protein	34% 19g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, sandwich, with peanut butter filling	Boiled 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	46% 0.55mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	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	25% 99μg	46% 184μg	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	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, wheat, sandwich, with peanut butter filling	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	24% 241mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	8.66% 0.078mg	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	47.3% 3.8mg	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	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	70.3% 492mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	56% 31μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	76.3% 1144mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.16mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Crackers, wheat, sandwich, with peanut butter filling vs Boiled Kidney Beans:

• Crackers, wheat, sandwich, with peanut butter filling have 2.4 times more Vitamin B1, 5.1 times more Vitamin B2, 10.2 times more Vitamin B3 and 2.6 times more Vitamin B5 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.9 times more Vitamin B9 and more Vitamin C than Crackers, wheat, sandwich, with peanut butter filling.
• Both Crackers, wheat, sandwich, with peanut butter filling and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 per 5 oz.
• Both Crackers, wheat, sandwich, with peanut butter filling as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Crackers, wheat, sandwich, with peanut butter filling vs Boiled Kidney Beans:

• Crackers, wheat, sandwich, with peanut butter filling have 4.9 times more Calcium, 1.2 times more Iron, 1.6 times more Manganese, 2.5 times more Phosphorus, 19.8 times more Selenium and 807 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.9 times more Copper, 1.4 times more Potassium and 19.7 times more Water than Crackers, wheat, sandwich, with peanut butter filling.
• Both Crackers, wheat, sandwich, with peanut butter filling and Boiled All Types Kidney Beans have similar amounts of Magnesium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Crackers, wheat, sandwich, with peanut butter filling have 3.9 times more Energy, 53.4 times more Fat, 63 times more Saturated Fat, 2.4 times more Omega 3, 78.1 times more Omega 6, 2.4 times more Carbohydrate and 1.6 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Fiber than Crackers, wheat, sandwich, with peanut butter filling.
• Both Crackers, wheat, sandwich, with peanut butter filling as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.