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

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	California Red Kidney Beans	Recommended Dietary Allowance
Energy	31.2% 905kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	31.5% 30.6g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	35.4% 11.3g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	15.5% 2.63g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 153g	91% 119g	130g per day for Men 19-50 years
Sugars	10.7% 7.74g	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	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	130% 49.4g	38g per day for Men 19-50 years
Protein	8.86% 4.96g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	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	9.92% 0.12mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.8% 1.25mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	60.6% 0.79mg	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	195% 782μg	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	9.92% 8.93mg	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

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	243% 2.2mg	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	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	25.8% 0.59mg	86.3% 2mg	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	115% 804mg	700mg per day for Men 19-50 years
Potassium	5% 171mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	NA	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	118% 1766mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.13% 4.92g	0.63% 23.3g	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 California Red Kidney Beans:

• Raw California Red Kidney Beans contain 8.8 times more Vitamin B1, 2.2 times more Vitamin B2, 3.3 times more Vitamin B3, 5.7 times more Vitamin B6 and 56.3 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.

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

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 80.9 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 7 times more Calcium, 12.6 times more Copper, 16.7 times more Iron, 10.7 times more Magnesium, 3.3 times more Manganese, 7.1 times more Phosphorus, 17.3 times more Potassium and 5.8 times more Zinc than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.

Comparison of macro-nutrients per 7 ounces:

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 1.4 times more Energy, 61.6 times more Fat, 158.6 times more Saturated Fat, 24.6 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.5 times more Omega 3, 8.3 times more Fiber and 9.7 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 Raw California Red Kidney Beans have insufficient amounts of Glucose and Sucrose in 7 oz.