Comparing Nutrients in 5 ounces Crackers, whole-wheat VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Crackers, whole-wheat	California Red Kidney Beans	Recommended Dietary Allowance
Energy	21% 605kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	9.14% 2.92g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	74.7% 1.2g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	51% 8.64g	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	76% 99g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	2.33% 1.7g	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% 0g	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	% 0.45g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	38.4% 14.6g	93% 35.3g	38g per day for Men 19-50 years
Protein	26.8% 15g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	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	21.5% 0.26mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.56mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.18mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	9.92% 39.7μg	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	13.3% 2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32% 38.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.1% 51mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	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	59% 4.73mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	37% 156mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	133% 3.05mg	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	67% 469mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	14.4% 489mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	75.6% 1134mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	34% 3.73mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.11% 4.17g	0.45% 16.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Crackers, whole-wheat vs California Red Kidney Beans:

• Crackers, whole-wheat have 2.2 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.9 times more Vitamin B1, 10.4 times more Vitamin B2, 2.1 times more Vitamin B6, 14.1 times more Vitamin B9 and more Vitamin C than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Raw California Red Kidney Beans have similar amounts of Vitamin B5 per 5 oz.
• Both Crackers, whole-wheat 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, whole-wheat vs California Red Kidney Beans:

• Crackers, whole-wheat have 2.2 times more Manganese, 3.2 times more Selenium and 72.7 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.4 times more Calcium, 2.6 times more Copper, 2.8 times more Iron, 1.5 times more Magnesium and 4.3 times more Potassium than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Raw California Red Kidney Beans have similar amounts of Phosphorus and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Crackers, whole-wheat have 1.3 times more Energy, 56.5 times more Fat, 57.3 times more Saturated Fat, 10 times more Omega 3 and 112.9 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.4 times more Fiber and 2.3 times more Protein than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Raw California Red Kidney Beans have similar amounts of Carbohydrate per 5 oz.
• Both Crackers, whole-wheat as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.