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

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Crackers, standard snack-type, sandwich, with peanut butter filling	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	34% 980kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	50.2% 48.7g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	29.8% 9.53g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	53% 9.03g	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	89% 116g	35% 45.2g	130g per day for Men 19-50 years
Sugars	28.7% 21g	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	1.4% 1g	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	% 5.48g	NA	g per day for Men 19-50 years
Sucrose	% 13g	NA	g per day for Men 19-50 years
Fiber	12% 4.56g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	40.6% 22.8g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, sandwich, with peanut butter filling	Boiled Kidney 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	81% 0.97mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.4% 0.54mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76% 12mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	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	42.7% 171μg	64.5% 258μg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.7% 19μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, sandwich, with peanut butter filling	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	16% 161mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	71.4% 0.64mg	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	68.7% 5.5mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	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	77.7% 544mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	12.5% 427mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	106% 1590mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	20.4% 2.24mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.16% 5.8g	3.6% 133g	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 Boiled Kidney Beans:

• Crackers, standard snack-type, sandwich, with peanut butter filling have 3.1 times more Vitamin B1, 4.7 times more Vitamin B2, 10.6 times more Vitamin B3, 2.2 times more Vitamin B5, 1.2 times more Vitamin B6 and 68.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Vitamin B9 and more Vitamin C than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Boiled All Types Kidney Beans have similar amounts of Vitamin K per 7 oz.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling 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, sandwich, with peanut butter filling vs Boiled Kidney Beans:

• Crackers, standard snack-type, sandwich, with peanut butter filling have 2.3 times more Calcium, 1.5 times more Copper, 1.2 times more Iron, 1.3 times more Magnesium, 1.8 times more Manganese, 2 times more Phosphorus, 9.8 times more Selenium and 801 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.9 times more Potassium and 22.8 times more Water than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Boiled All Types Kidney Beans have similar amounts of Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Crackers, standard snack-type, sandwich, with peanut butter filling have 3.9 times more Energy, 49.1 times more Fat, 65.8 times more Saturated Fat, 42.1 times more Omega 6, 2.6 times more Carbohydrate, 32.8 times more Sugars and 1.3 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Omega 3 and 2.8 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 Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.