Comparing Nutrients in 7 ounces Crackers, standard snack-type, with whole wheat VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, with whole wheat	6%	35%	59%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Crackers, standard snack-type, with whole wheat	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	31.7% 919kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	36.5% 35.4g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	27% 8.62g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	111% 1.77g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	82% 14g	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	104% 136g	35% 45.2g	130g per day for Men 19-50 years
Sugars	28.5% 20.7g	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	0.49% 0.36g	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	% 0.48g	NA	g per day for Men 19-50 years
Sucrose	% 19.2g	NA	g per day for Men 19-50 years
Fiber	25.6% 9.72g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	26% 14.5g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, with whole wheat	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	53% 0.64mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.2% 8.84mg	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	27.5% 0.36mg	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	28.8% 115μg	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	38.4% 5.75mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.5% 28μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, with whole wheat	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	33% 331mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	43.4% 0.39mg	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	91% 7.24mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	22.2% 93mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	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	101% 706mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	12% 415mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	31.4% 17.3μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	99% 1484mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.15% 5.4g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Crackers, standard snack-type, with whole wheat vs Boiled Kidney Beans:

• Crackers, standard snack-type, with whole wheat have 2 times more Vitamin B1, 4.2 times more Vitamin B2, 7.7 times more Vitamin B3, 2.2 times more Vitamin B5, 1.5 times more Vitamin B6, 96.7 times more Vitamin E and 1.7 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.2 times more Vitamin B9 and more Vitamin C than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat 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, with whole wheat vs Boiled Kidney Beans:

• Crackers, standard snack-type, with whole wheat have 4.8 times more Calcium, 1.6 times more Iron, 2.1 times more Manganese, 2.6 times more Phosphorus, 7.9 times more Selenium and 748 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.9 times more Potassium and 24.5 times more Water than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Boiled All Types Kidney Beans have similar amounts of Copper, Magnesium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Crackers, standard snack-type, with whole wheat have 3.6 times more Energy, 35.7 times more Fat, 59.5 times more Saturated Fat, 5.2 times more Omega 3, 65.2 times more Omega 6, 3 times more Carbohydrate and 32.6 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Fiber than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Boiled All Types Kidney Beans have similar amounts of Protein per 7 oz.
• Both Crackers, standard snack-type, with whole wheat as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.