Comparing Nutrients in 7 ounces Crackers, saltines, fat-free, low-sodium VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, fat-free, low-sodium	11%	4%	85%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Crackers, saltines, fat-free, low-sodium	Canned Kidney Beans	Recommended Dietary Allowance
Energy	27% 780kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	7.55% 1.3g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	126% 163g	22% 28.8g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	5.06% 3.67g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.67g	g per day for Men 19-50 years
Fiber	14% 5.36g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	37.2% 21g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, fat-free, low-sodium	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.7% 1.03mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71% 11.3mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.5% 0.77mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	11.3% 0.15mg	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	61.5% 246μg	18% 71.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.65% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.6% 0.24mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.1% 9.72μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, fat-free, low-sodium	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	29.8% 0.27mg	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	192% 15.3mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	14.5% 0.33mg	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	32% 224mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	6.7% 228mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	77.2% 42.5μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	112% 1685mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	0.18% 6.75g	4.2% 155g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Crackers, saltines, fat-free, low-sodium vs Canned Kidney Beans:

• Crackers, saltines, fat-free, low-sodium have 4.5 times more Vitamin B1, 11.6 times more Vitamin B2, 13.9 times more Vitamin B3, 2.8 times more Vitamin B5 and 3.4 times more Vitamin B9 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Vitamin C than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Canned All Types Kidney Beans have similar amounts of Vitamin B6 and Vitamin K per 7 oz.
• Both Crackers, saltines, fat-free, low-sodium as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Crackers, saltines, fat-free, low-sodium vs Canned Kidney Beans:

• Crackers, saltines, fat-free, low-sodium have 6.6 times more Iron, 3.8 times more Manganese, 1.3 times more Phosphorus, 23.8 times more Selenium, 2.9 times more Sodium and 2 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.5 times more Calcium, 2.1 times more Potassium and 23 times more Water than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Canned All Types Kidney Beans have similar amounts of Copper and Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Crackers, saltines, fat-free, low-sodium have 4.7 times more Energy, 2.7 times more Fat, 6.1 times more Omega 6, 5.7 times more Carbohydrate and 2 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.2 times more Omega 3, 4.9 times more Sugars and 1.6 times more Fiber than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.