Comparing Nutrients in 7 ounces Crackers, wheat, low salt VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, low salt	7%	39%	54%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Crackers, wheat, low salt	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	32.4% 939kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	42% 41g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	32% 10.3g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	17.4% 0.28g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	31% 5.26g	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	99% 129g	35% 45.2g	130g per day for Men 19-50 years
Sugars	35.7% 26g	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	23.5% 8.93g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	30.5% 17g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, 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	83.5% 1mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.5% 9.84mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	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	25% 99μg	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	6.6% 0.99mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, low salt	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	9.72% 97mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	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	109% 8.73mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	154% 3.53mg	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	62.4% 437mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	122% 67μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	25% 377mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.17% 6.15g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Crackers, wheat, low salt vs Boiled Kidney Beans:

• Crackers, wheat, low salt have 3.2 times more Vitamin B1, 5.6 times more Vitamin B2, 8.6 times more Vitamin B3, 2.4 times more Vitamin B5 and 16.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.6 times more Vitamin B9 and more Vitamin C than Crackers, wheat, low salt.
• Both Crackers, wheat, low salt and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 and Vitamin K per 7 oz.
• Both Crackers, wheat, 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, wheat, low salt vs Boiled Kidney Beans:

• Crackers, wheat, low salt have 1.4 times more Calcium, 1.5 times more Copper, 2 times more Iron, 1.5 times more Magnesium, 4.1 times more Manganese, 1.6 times more Phosphorus, 30.6 times more Selenium, 190 times more Sodium and 1.6 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2 times more Potassium and 21.6 times more Water than Crackers, wheat, low salt.

Comparison of macro-nutrients per 7 ounces:

• Crackers, wheat, low salt have 3.7 times more Energy, 41.2 times more Fat, 70.9 times more Saturated Fat, 24.6 times more Omega 6, 2.8 times more Carbohydrate and 40.8 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Fiber than Crackers, wheat, low salt.
• Both Crackers, wheat, low salt and Boiled All Types Kidney Beans have similar amounts of Omega 3 and Protein per 7 oz.
• Both Crackers, wheat, low salt as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.