Comparing Nutrients in 7 ounces Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	31.2% 905kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	31.5% 30.6g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	35.4% 11.3g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	15.5% 2.63g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 153g	35% 45.2g	130g per day for Men 19-50 years
Sugars	10.7% 7.74g	0.88% 0.64g	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	0.82% 0.6g	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 6.35g	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	8.86% 4.96g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.8% 1.25mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	18.3% 0.24mg	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	3.47% 14μg	64.5% 258μg	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	2.65% 2.4mg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	47.6% 0.43mg	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	14% 1.1mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	25.8% 0.59mg	37% 0.85mg	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	16% 113mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	5% 171mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	NA	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	118% 1766mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.13% 4.92g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Boiled Kidney Beans:

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 1.7 times more Vitamin B2 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.7 times more Vitamin B1, 1.7 times more Vitamin B6 and 18.6 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Boiled All Types Kidney Beans have similar amounts of Vitamin B3 per 7 oz.

Comparing minerals per 7 ounces for Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Boiled Kidney Beans:

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 890 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.5 times more Copper, 4 times more Iron, 2.8 times more Magnesium, 1.4 times more Manganese, 2.4 times more Phosphorus, 4.7 times more Potassium, 2.3 times more Zinc and 27 times more Water than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Boiled All Types Kidney Beans have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 3.6 times more Energy, 30.8 times more Fat, 78.2 times more Saturated Fat, 12.3 times more Omega 6, 3.4 times more Carbohydrate and 12.2 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5 times more Omega 3, 2.1 times more Fiber and 3.5 times more Protein than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour as well as Boiled All Types Kidney Beans have insufficient amounts of Glucose and Sucrose in 7 oz.