Comparing Nutrients in 7 ounces Crackers, standard snack-type, sandwich, with peanut butter filling VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Crackers, standard snack-type, sandwich, with peanut butter filling	Canned Kidney Beans	Recommended Dietary Allowance
Energy	34% 980kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	50.2% 48.7g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	29.8% 9.53g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	0% 0g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	53% 9.03g	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	89% 116g	22% 28.8g	130g per day for Men 19-50 years
Sugars	28.7% 21g	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	1.4% 1g	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	% 5.48g	% 0g	g per day for Men 19-50 years
Sucrose	% 13g	% 3.67g	g per day for Men 19-50 years
Fiber	12% 4.56g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	40.6% 22.8g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, sandwich, with peanut butter filling	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81% 0.97mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.4% 0.54mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76% 12mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	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	42.7% 171μg	18% 71.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.83% 0.02μg	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	27.3% 4.1mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.7% 19μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, sandwich, with peanut butter filling	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	16% 161mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	71.4% 0.64mg	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	68.7% 5.5mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	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	77.7% 544mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	12.5% 427mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	106% 1590mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	20.4% 2.24mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	0.16% 5.8g	4.2% 155g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Crackers, standard snack-type, sandwich, with peanut butter filling vs Canned Kidney Beans:

• Crackers, standard snack-type, sandwich, with peanut butter filling have 4.2 times more Vitamin B1, 5.3 times more Vitamin B2, 14.9 times more Vitamin B3, 3.4 times more Vitamin B5, 2 times more Vitamin B6, 2.4 times more Vitamin B9, 103 times more Vitamin E and 2.3 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Vitamin C than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Crackers, standard snack-type, sandwich, with peanut butter filling vs Canned Kidney Beans:

• Crackers, standard snack-type, sandwich, with peanut butter filling have 2.4 times more Calcium, 2.4 times more Copper, 2.4 times more Iron, 2 times more Magnesium, 4.7 times more Manganese, 3 times more Phosphorus, 12 times more Selenium, 2.7 times more Sodium and 2.5 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 26.6 times more Water than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Canned All Types Kidney Beans have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Crackers, standard snack-type, sandwich, with peanut butter filling have 5.9 times more Energy, 40.9 times more Fat, 34.1 times more Saturated Fat, 42.9 times more Omega 6, 4 times more Carbohydrate, 5.7 times more Sugars and 2.2 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Omega 3 and 1.9 times more Fiber than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.