Comparing Nutrients in 7 ounces Crackers, saltines (includes oyster, soda, soup) VS Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%
Navy Beans	26%	4%	70%

Macro Nutrients

	Crackers, saltines (includes oyster, soda, soup)	Navy Beans	Recommended Dietary Allowance
Energy	28.6% 830kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	17.7% 17g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	68.6% 1.1g	66.7% 1.07g	1.6g per day for Men 19-50 years
Omega 6	50% 8.48g	3.9% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	113% 147g	93% 121g	130g per day for Men 19-50 years
Sugars	3.53% 2.56g	10.6% 7.7g	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	0.52% 0.38g	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	% 0.24g	% 0.42g	g per day for Men 19-50 years
Sucrose	% 0g	% 6.6g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	80% 30.4g	38g per day for Men 19-50 years
Protein	33.5% 18.8g	79% 44.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines (includes oyster, soda, soup)	Navy Beans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	116% 1.4mg	128% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74.3% 0.97mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80% 12.8mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.06mg	29.5% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	65.3% 0.85mg	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	66.5% 266μg	181% 722μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.44% 0.18μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	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	15.2% 2.3mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42% 50.4μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines (includes oyster, soda, soup)	Navy Beans	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	29% 292mg	1000mg per day for Men 19-50 years
Copper	30.6% 0.28mg	184% 1.66mg	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	138% 11mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	82.7% 347mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	122% 2.8mg	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	29% 202mg	115% 808mg	700mg per day for Men 19-50 years
Potassium	8.87% 302mg	69% 2352mg	3400mg per day for Men 19-50 years
Selenium	37% 20.4μg	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	124% 1867mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.37mg	66% 7.24mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines (includes oyster, soda, soup) VS Navy Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, saltines (includes oyster, soda, soup) versus 7 oz of Navy Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Crackers, saltines (includes oyster, soda, soup) vs Navy Beans:

• 7 ounces of Crackers, saltines (includes oyster, soda, soup) have 3 times more Vitamin B2, 2.9 times more Vitamin B3, more Vitamin B12, 57.5 times more Vitamin E and 10.2 times more Vitamin K than Navy Beans.
• While 7 oz of Raw Navy Beans contain 1.4 times more Vitamin B5, 5 times more Vitamin B6 and 2.7 times more Vitamin B9 than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Navy Beans provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Navy Beans have insufficient amounts of Vitamin B12 and Vitamin E
• Both Crackers, saltines (includes oyster, soda, soup) as well as Raw Navy Beans have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Crackers, saltines (includes oyster, soda, soup) vs Navy Beans:

• 7 ounces of Crackers, saltines (includes oyster, soda, soup) have 188.2 times more Sodium than Navy Beans.
• While 7 oz of Raw Navy Beans contain 7.7 times more Calcium, 6 times more Copper, 7.6 times more Magnesium, 2.1 times more Manganese, 4 times more Phosphorus, 7.8 times more Potassium and 5.3 times more Zinc than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Navy Beans contain similar levels of Iron and Selenium per seven ounces.
• 7 ounces of Crackers, saltines (includes oyster, soda, soup) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, saltines (includes oyster, soda, soup) have 1.2 times more Energy, 5.8 times more Fat, 9.7 times more Saturated Fat, 12.8 times more Omega 6 and 1.2 times more Carbohydrate than Navy Beans.
• While 7 oz of Raw Navy Beans contain 3 times more Sugars, 5.5 times more Fiber and 2.4 times more Protein than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Navy Beans offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Navy Beans provide inadequate amounts of Omega 6