Comparing Nutrients in 7 ounces Crackers, whole-wheat VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Crackers, whole-wheat	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	29.2% 847kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	105% 1.67g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	71% 12g	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	106% 138g	35% 45.2g	130g per day for Men 19-50 years
Sugars	3.26% 2.36g	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% 0g	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	% 0.64g	NA	g per day for Men 19-50 years
Sucrose	% 1.7g	NA	g per day for Men 19-50 years
Fiber	53.8% 20.4g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	37.5% 21g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Crackers, 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	30% 0.36mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.4% 9.2mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.2% 0.37mg	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	14% 55.6μg	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	18.7% 2.8mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	93% 0.83mg	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	83% 6.63mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	186% 4.27mg	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	94% 657mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	106% 1588mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.16% 5.83g	3.6% 133g	3700g per day for Men 19-50 years

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

• Crackers, whole-wheat have 8 times more Vitamin B3, 3.8 times more Vitamin B5, 1.5 times more Vitamin B6, 47 times more Vitamin E and 3.2 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.8 times more Vitamin B2, 4.6 times more Vitamin B9 and more Vitamin C than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 per 7 oz.
• Both Crackers, 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, whole-wheat vs Boiled Kidney Beans:

• Crackers, whole-wheat have 1.9 times more Copper, 1.5 times more Iron, 2.6 times more Magnesium, 5 times more Manganese, 2.4 times more Phosphorus, 9.2 times more Selenium, 800 times more Sodium and 2.6 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 22.8 times more Water than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Boiled All Types Kidney Beans have similar amounts of Calcium and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Crackers, whole-wheat have 3.4 times more Energy, 28.3 times more Fat, 28.3 times more Saturated Fat, 5 times more Omega 3, 56.4 times more Omega 6, 3.1 times more Carbohydrate, 3.7 times more Sugars, 1.6 times more Fiber and 1.2 times more Protein than Boiled All Types Kidney Beans.
• Both Crackers, whole-wheat as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.