Comparing Nutrients in 7 ounces Crackers, snack, Goya Crackers VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, snack, Goya Crackers	13%	28%	59%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Crackers, snack, Goya Crackers	California Red Kidney Beans	Recommended Dietary Allowance
Energy	29.6% 859kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.5g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	39.2% 12.5g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	17.4% 2.96g	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	98% 128g	91% 119g	130g per day for Men 19-50 years
Sugars	6.43% 4.66g	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	1.3% 0.93g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	20% 7.54g	130% 49.4g	38g per day for Men 19-50 years
Protein	50.5% 28.3g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, snack, Goya Crackers	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	NA	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	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	NA	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	NA	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, snack, Goya Crackers	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	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	140% 11.2mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.4mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	54% 1.24mg	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	41% 288mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	7.24% 246mg	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	88% 1320mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	21% 2.32mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, snack, Goya Crackers VS California Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, snack, Goya Crackers versus 7 oz of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Crackers, snack, Goya Crackers vs California Red Kidney Beans:

• Both Crackers, snack, Goya Crackers and Raw California Red Kidney Beans have similar amounts of vitamins per 7 oz

Comparing minerals per 7 ounces for Crackers, snack, Goya Crackers vs California Red Kidney Beans:

• 7 ounces of Crackers, snack, Goya Crackers have 60.5 times more Sodium than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 12.2 times more Calcium, 7.1 times more Copper, 1.7 times more Iron, 4.1 times more Magnesium, 1.6 times more Manganese, 2.8 times more Phosphorus, 12 times more Potassium and 2.2 times more Zinc than Crackers, snack, Goya Crackers.
• 7 ounces of Crackers, snack, Goya Crackers lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, snack, Goya Crackers have 1.3 times more Energy, 53.4 times more Fat, 175.6 times more Saturated Fat and 27.6 times more Omega 6 than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 2.2 times more Omega 3, 6.6 times more Fiber and 1.7 times more Protein than Crackers, snack, Goya Crackers.
• Both Crackers, snack, Goya Crackers and California Red Kidney Beans offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6