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

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Crackers, standard snack-type, sandwich, with peanut butter filling	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	34% 980kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	50.2% 48.7g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	29.8% 9.53g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	0% 0g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	53% 9.03g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	89% 116g	130g per day for Men 19-50 years
Sugars	28.7% 21g	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	1.4% 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	130% 49.4g	38g per day for Men 19-50 years
Protein	40.6% 22.8g	89.8% 50.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, sandwich, with peanut butter filling	Royal Red 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	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.4% 0.54mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76% 12mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	60.4% 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	42.7% 171μg	195% 780μg	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	9.92% 8.93mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.7% 19μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, sandwich, with peanut butter filling	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	16% 161mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	71.4% 0.64mg	220% 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	68.7% 5.5mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	96% 2.2mg	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	77.7% 544mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	12.5% 427mg	78.6% 2671mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	106% 1590mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	20.4% 2.24mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	0.16% 5.8g	0.64% 23.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, standard snack-type, sandwich, with peanut butter filling VS Royal Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, standard snack-type, sandwich, with peanut butter filling versus 7 oz of Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Crackers, standard snack-type, sandwich, with peanut butter filling have 1.3 times more Vitamin B1 and 2.9 times more Vitamin B3 than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 1.6 times more Vitamin B5, 2.7 times more Vitamin B6, 4.6 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 Royal Red Kidney Beans provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Vitamin C
• Both Crackers, standard snack-type, sandwich, with peanut butter filling as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Crackers, standard snack-type, sandwich, with peanut butter filling have 3.4 times more Selenium and 61.6 times more Sodium than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 1.6 times more Calcium, 3.1 times more Copper, 3.1 times more Iron, 2.5 times more Magnesium, 1.4 times more Manganese, 1.5 times more Phosphorus, 6.3 times more Potassium and 2.4 times more Zinc than Crackers, standard snack-type, sandwich, with peanut butter filling.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, standard snack-type, sandwich, with peanut butter filling have 1.5 times more Energy, 54.5 times more Fat, 73.9 times more Saturated Fat and 46.9 times more Omega 6 than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain more Omega 3, 10.8 times more Fiber and 2.2 times more Protein than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Royal Red Kidney Beans offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Crackers, standard snack-type, sandwich, with peanut butter filling provide inadequate amounts of Omega 3
• 7 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6