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

Macro Nutrients

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	31.2% 905kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	31.5% 30.6g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	35.4% 11.3g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	15.5% 2.63g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 153g	89% 116g	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	89.8% 50.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	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	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.8% 1.25mg	26% 4.18mg	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	60.4% 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% 780μg	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	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	220% 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	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	25.8% 0.59mg	96% 2.2mg	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% 806mg	700mg per day for Men 19-50 years
Potassium	5% 171mg	78.6% 2671mg	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	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	0.13% 4.92g	0.64% 23.6g	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 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 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 Royal Red Kidney Beans:

• 7 oz of Raw Royal Red Kidney Beans contain 6.5 times more Vitamin B1, 2.4 times more Vitamin B2, 3.3 times more Vitamin B3, 5.7 times more Vitamin B6 and 56.1 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• 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 Royal Red Kidney Beans:

• 7 ounces of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 68.5 times more Sodium than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 4.7 times more Calcium, 11.5 times more Copper, 15.5 times more Iron, 9.2 times more Magnesium, 3.7 times more Manganese, 7.1 times more Phosphorus, 15.7 times more Potassium and 6 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:

• 7 ounces of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 1.4 times more Energy, 34.2 times more Fat, 87.9 times more Saturated Fat, 13.7 times more Omega 6 and 1.3 times more Carbohydrate than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 4.5 times more Omega 3, 8.3 times more Fiber and 10.1 times more Protein than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• 7 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6