Comparing Nutrients in 5 ounces Nabisco, Nabisco Ritz Crackers VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Nabisco, Nabisco Ritz Crackers	6%	42%	52%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Nabisco, Nabisco Ritz Crackers	California Red Kidney Beans	Recommended Dietary Allowance
Energy	24% 697kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	34% 33g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	24% 7.73g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	109% 1.75g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	80.5% 13.7g	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.2% 90g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	16% 11.5g	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	1.15% 0.84g	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	% 0.91g	NA	g per day for Men 19-50 years
Sucrose	% 8.97g	NA	g per day for Men 19-50 years
Fiber	8.58% 3.26g	93% 35.3g	38g per day for Men 19-50 years
Protein	18.3% 10.2g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Nabisco, Nabisco Ritz Crackers	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.2% 0.63mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.2% 6.9mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	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	25.5% 102μg	140% 558μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	7.1% 6.38mg	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	33% 4.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	59% 71μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nabisco, Nabisco Ritz Crackers	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	22% 218mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	19.5% 0.18mg	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	79.2% 6.34mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	33.3% 0.77mg	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	55.3% 387mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	4.96% 169mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	12% 6.52μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	83.3% 1250mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	7.86% 0.86mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.12% 4.42g	0.45% 16.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Nabisco, Nabisco Ritz Crackers vs California Red Kidney Beans:

• Nabisco, Nabisco Ritz Crackers have 1.2 times more Vitamin B2 and 2.4 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.1 times more Vitamin B5, 6.6 times more Vitamin B6 and 5.5 times more Vitamin B9 than Nabisco, Nabisco Ritz Crackers.
• Both Nabisco, Nabisco Ritz Crackers and Raw California Red Kidney Beans have similar amounts of Vitamin B1 per 5 oz.

Comparing minerals per 5 ounces for Nabisco, Nabisco Ritz Crackers vs California Red Kidney Beans:

• Nabisco, Nabisco Ritz Crackers have 1.4 times more Selenium and 80.2 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Calcium, 8.9 times more Copper, 2.1 times more Iron, 8.4 times more Magnesium, 1.9 times more Manganese, 1.5 times more Phosphorus, 12.5 times more Potassium and 4.2 times more Zinc than Nabisco, Nabisco Ritz Crackers.

Comparison of macro-nutrients per 5 ounces:

• Nabisco, Nabisco Ritz Crackers have 1.5 times more Energy, 92.8 times more Fat, 151.4 times more Saturated Fat, 14.7 times more Omega 3 and 178.7 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 10.8 times more Fiber and 3.4 times more Protein than Nabisco, Nabisco Ritz Crackers.
• Both Nabisco, Nabisco Ritz Crackers and Raw California Red Kidney Beans have similar amounts of Carbohydrate per 5 oz.
• Both Nabisco, Nabisco Ritz Crackers as well as Raw California Red Kidney Beans have insufficient amounts of Glucose and Sucrose in 5 oz.