Comparing Nutrients in 5 ounces Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free	6%	36%	58%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free	California Red Kidney Beans	Recommended Dietary Allowance
Energy	23% 668kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	27.7% 27g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	NA	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	NA	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	NA	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	73.7% 96g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	NA	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	NA	93% 35.3g	38g per day for Men 19-50 years
Protein	19.3% 11g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free	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	NA	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.4% 1.1mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	44.3% 0.4mg	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	34.4% 2.75mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	31.7% 133mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	145% 3.35mg	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	54.5% 381mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	10.6% 361mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	NA	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	69% 1035mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	22% 2.44mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.12% 4.38g	0.45% 16.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free vs California Red Kidney Beans:

Both Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free and Raw California Red Kidney Beans have similar amounts of vitamins per 5 oz
• Both Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free and Raw California Red Kidney Beans have similar amounts of Vitamin B5 per 5 oz.

Comparing minerals per 5 ounces for Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free vs California Red Kidney Beans:

• Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free have 2.4 times more Manganese and 66.4 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.4 times more Calcium, 3.9 times more Copper, 4.8 times more Iron, 1.7 times more Magnesium, 1.5 times more Phosphorus, 5.8 times more Potassium and 1.5 times more Zinc than Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free.

Comparison of macro-nutrients per 5 ounces:

• Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free have 1.4 times more Energy and 75.7 times more Fat than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.2 times more Protein than Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free.
• Both Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free and Raw California Red Kidney Beans have similar amounts of Carbohydrate per 5 oz.
• Both Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free as well as Raw California Red Kidney Beans have insufficient amounts of Glucose and Sucrose in 5 oz.