Comparing Nutrients in 5 ounces Crackers, whole-wheat, reduced fat VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, reduced fat	11%	16%	73%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Crackers, whole-wheat, reduced fat	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	20.3% 590kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.8g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	4.73% 1.5g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	35.3% 0.56g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	26.4% 4.5g	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	82.3% 107g	25% 32.3g	130g per day for Men 19-50 years
Sugars	2.4% 1.73g	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	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	% 1.28g	NA	g per day for Men 19-50 years
Fiber	40.7% 15.5g	24% 9.07g	38g per day for Men 19-50 years
Protein	28.7% 16g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, reduced fat	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	22% 0.26mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.3% 7.4mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.5% 0.28mg	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	10.6% 42.5μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.2% 1.53mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.8% 17.7μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, reduced fat	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	5.53% 55.3mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	70.4% 0.63mg	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	63% 5.05mg	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	141% 3.24mg	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	73.7% 516mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	15.6% 529mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	36.3% 20μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	70.4% 1056mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	38.5% 4.24mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.099% 3.67g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Crackers, whole-wheat, reduced fat vs Boiled Kidney Beans:

• Crackers, whole-wheat, reduced fat have 9 times more Vitamin B3, 4.1 times more Vitamin B5, 1.6 times more Vitamin B6, 36 times more Vitamin E and 1.5 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.6 times more Vitamin B2, 4.3 times more Vitamin B9 and more Vitamin C than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 per 5 oz.
• Both Crackers, whole-wheat, reduced fat as well as Boiled All Types 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, reduced fat vs Boiled Kidney Beans:

• Crackers, whole-wheat, reduced fat have 2.1 times more Copper, 1.6 times more Iron, 2.9 times more Magnesium, 5.3 times more Manganese, 2.6 times more Phosphorus, 12.8 times more Selenium, 745 times more Sodium and 3 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 25.8 times more Water than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Boiled All Types Kidney Beans have similar amounts of Calcium and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Crackers, whole-wheat, reduced fat have 3.3 times more Energy, 15.2 times more Fat, 14.6 times more Saturated Fat, 2.3 times more Omega 3, 29.3 times more Omega 6, 3.3 times more Carbohydrate, 3.8 times more Sugars, 1.7 times more Fiber and 1.3 times more Protein than Boiled All Types Kidney Beans.
• Both Crackers, whole-wheat, reduced fat as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.