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

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, low salt	7%	39%	54%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Crackers, wheat, low salt	California Red Kidney Beans	Recommended Dietary Allowance
Energy	32.4% 939kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	42% 41g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	32% 10.3g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	17.4% 0.28g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	31% 5.26g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	91% 119g	130g per day for Men 19-50 years
Sugars	35.7% 26g	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	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	130% 49.4g	38g per day for Men 19-50 years
Protein	30.5% 17g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, low salt	California Red 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	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.5% 9.84mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	60.6% 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	25% 99μg	195% 782μg	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	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	6.6% 0.99mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, low salt	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	9.72% 97mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	243% 2.2mg	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	109% 8.73mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	154% 3.53mg	86.3% 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	62.4% 437mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	122% 67μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	25% 377mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.17% 6.15g	0.63% 23.3g	3700g per day for Men 19-50 years

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

• Crackers, wheat, low salt have 1.5 times more Vitamin B2 and 2.4 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.5 times more Vitamin B5, 2.9 times more Vitamin B6, 7.9 times more Vitamin B9 and more Vitamin C than Crackers, wheat, low salt.
• Both Crackers, wheat, low salt and Raw California Red Kidney Beans have similar amounts of Vitamin B1 per 7 oz.
• Both Crackers, wheat, low salt as well as Raw California Red 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 California Red Kidney Beans:

• Crackers, wheat, low salt have 1.8 times more Manganese, 10.5 times more Selenium and 17.3 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4 times more Calcium, 3.5 times more Copper, 2.1 times more Iron, 2.6 times more Magnesium, 1.8 times more Phosphorus, 7.3 times more Potassium and 1.6 times more Zinc than Crackers, wheat, low salt.

Comparison of macro-nutrients per 7 ounces:

• Crackers, wheat, low salt have 1.4 times more Energy, 82.4 times more Fat, 143.8 times more Saturated Fat, 1.7 times more Omega 3 and 49.1 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.5 times more Fiber and 2.8 times more Protein than Crackers, wheat, low salt.
• Both Crackers, wheat, low salt and Raw California Red Kidney Beans have similar amounts of Carbohydrate per 7 oz.
• Both Crackers, wheat, low salt as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.