Comparing Nutrients in 7 ounces Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour VS Boiled Royal 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%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	31.2% 905kcal	8.4% 244kcal	2900kcal per day for Men 19-50 years
Fat	31.5% 30.6g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	35.4% 11.3g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	7.07% 0.11g	1.6g per day for Men 19-50 years
Omega 6	15.5% 2.63g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 153g	33.4% 43.4g	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	48.6% 18.5g	38g per day for Men 19-50 years
Protein	8.86% 4.96g	33.6% 19g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Boiled Royal 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	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.8% 1.25mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	16% 0.21mg	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	36.7% 147μg	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	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	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	57.8% 0.52mg	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	68.7% 5.5mg	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	22% 0.51mg	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	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	5% 171mg	22% 750mg	3400mg per day for Men 19-50 years
Selenium	NA	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	118% 1766mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	0.13% 4.92g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour VS Boiled Royal Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour versus 7 oz of Boiled Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 1.5 times more Vitamin B2 than Boiled Royal Red Kidney Beans.
• While 7 oz of Boiled Royal Red Kidney Beans contain 1.6 times more Vitamin B1, 1.5 times more Vitamin B6 and 10.6 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 Royal Red Kidney Beans provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have insufficient amounts of Vitamin B9

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

• 7 ounces of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 178 times more Sodium than Boiled Royal Red Kidney Beans.
• While 7 oz of Boiled Royal Red Kidney Beans contain 1.6 times more Calcium, 3 times more Copper, 4.9 times more Iron, 2.8 times more Magnesium, 2.5 times more Phosphorus, 4.4 times more Potassium and 2 times more Zinc 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 Royal Red Kidney Beans contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 3.7 times more Energy, 90.6 times more Fat, 238 times more Saturated Fat, 36.9 times more Omega 6 and 3.5 times more Carbohydrate than Boiled Royal Red Kidney Beans.
• While 7 oz of Boiled Royal Red Kidney Beans contain 1.7 times more Omega 3, 3.1 times more Fiber and 3.8 times more Protein than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• 7 ounces of Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6