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

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, low salt	8%	33%	59%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Crackers, whole-wheat, low salt	California Red Kidney Beans	Recommended Dietary Allowance
Energy	21.7% 628kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	25% 24.4g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	33.3% 0.53g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	52% 8.8g	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	74.8% 97g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	0.72% 0.52g	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	39% 15g	93% 35.3g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, low salt	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	23.7% 0.28mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	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	8.13% 1.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.8% 11.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, low salt	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.1% 71mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	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	54.6% 4.37mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	33.4% 140mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	138% 3.2mg	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	59.7% 418mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	17.6% 264mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	27.7% 3.05mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.1% 3.83g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole-wheat, low salt VS California Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, whole-wheat, low salt versus 5 oz of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Crackers, whole-wheat, low salt have 2.2 times more Vitamin B3 than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 2.6 times more Vitamin B1, 2.2 times more Vitamin B2, 2.2 times more Vitamin B6, 14.1 times more Vitamin B9 and more Vitamin C than Crackers, whole-wheat, low salt.
• Both Crackers, whole-wheat, low salt and California Red Kidney Beans provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Crackers, whole-wheat, low salt have insufficient amounts of Vitamin C
• Both Crackers, whole-wheat, low salt as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Crackers, whole-wheat, low salt vs California Red Kidney Beans:

• 5 ounces of Crackers, whole-wheat, low salt have 2.2 times more Manganese, 4.6 times more Selenium and 16.9 times more Sodium than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 3.9 times more Calcium, 2.5 times more Copper, 3 times more Iron, 1.6 times more Magnesium, 1.4 times more Phosphorus and 5 times more Potassium than Crackers, whole-wheat, low salt.
• Both Crackers, whole-wheat, low salt and California Red Kidney Beans contain similar levels of Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, whole-wheat, low salt have 1.3 times more Energy, 68.8 times more Fat, 94.3 times more Saturated Fat, 4.5 times more Omega 3 and 115.1 times more Omega 6 than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 2.4 times more Fiber and 2.8 times more Protein than Crackers, whole-wheat, low salt.
• Both Crackers, whole-wheat, low salt and California Red Kidney Beans offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6