Comparing Nutrients in 7 ounces Crackers, standard snack-type, regular, low salt VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular, low salt	6%	45%	49%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Crackers, standard snack-type, regular, low salt	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	34.4% 996kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	51.8% 50.2g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	23.4% 7.5g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	81.2% 1.3g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	103% 17.6g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	35% 45.2g	130g per day for Men 19-50 years
Sugars	4.9% 3.55g	0.88% 0.64g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	26.2% 14.7g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular, low salt	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67.5% 0.81mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.2% 0.68mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.2% 8.03mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.1% 0.11mg	18.3% 0.24mg	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	44.7% 179μg	64.5% 258μg	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	27% 4.03mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.4% 12.5μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular, low salt	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	24% 238mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	47.6% 0.43mg	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	89.3% 7.14mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	37% 0.85mg	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	64.6% 452mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	20.7% 704mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	28.6% 429mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.19% 6.95g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Crackers, standard snack-type, regular, low salt vs Boiled Kidney Beans:

• Crackers, standard snack-type, regular, low salt have 2.6 times more Vitamin B1, 5.9 times more Vitamin B2, 7 times more Vitamin B3, 1.2 times more Vitamin B5 and 67.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.3 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin C and 1.3 times more Vitamin K than Crackers, standard snack-type, regular, low salt.
• Both Crackers, standard snack-type, regular, low salt as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Crackers, standard snack-type, regular, low salt vs Boiled Kidney Beans:

• Crackers, standard snack-type, regular, low salt have 3.4 times more Calcium, 1.6 times more Iron, 1.3 times more Manganese, 1.7 times more Phosphorus, 6 times more Selenium and 216 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Magnesium, 1.5 times more Zinc and 19.1 times more Water than Crackers, standard snack-type, regular, low salt.
• Both Crackers, standard snack-type, regular, low salt and Boiled All Types Kidney Beans have similar amounts of Copper and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Crackers, standard snack-type, regular, low salt have 4 times more Energy, 50.6 times more Fat, 51.7 times more Saturated Fat, 3.9 times more Omega 3, 82.1 times more Omega 6, 2.7 times more Carbohydrate and 5.6 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4 times more Fiber than Crackers, standard snack-type, regular, low salt.
• Both Crackers, standard snack-type, regular, low salt and Boiled All Types Kidney Beans have similar amounts of Protein per 7 oz.
• Both Crackers, standard snack-type, regular, low salt as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.