Comparing Nutrients in 7 ounces Mary's Gone Crackers, Original Crackers, Organic Gluten Free VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	30.5% 885kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	NA	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	NA	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	35% 45.2g	130g per day for Men 19-50 years
Sugars	2.74% 2g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2g	NA	g per day for Men 19-50 years
Fiber	84.6% 32g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	42.7% 24g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67% 10.7mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	64.5% 258μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	2.65% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	44.3% 443mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	142% 1.28mg	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	78.6% 6.3mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	94% 393mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	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	120% 837mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	28% 947mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	71% 39μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	77.7% 1165mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	53.2% 5.85mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.23% 8.5g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Boiled Kidney Beans:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 1.3 times more Vitamin B1, 3.8 times more Vitamin B2 and 9.3 times more Vitamin B3 than Boiled All Types Kidney Beans.

Comparing minerals per 7 ounces for Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Boiled Kidney Beans:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 6.4 times more Calcium, 3 times more Copper, 1.4 times more Iron, 4.7 times more Magnesium, 5.9 times more Manganese, 3.1 times more Phosphorus, 17.9 times more Selenium, 587 times more Sodium and 3 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 15.6 times more Water than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free and Boiled All Types Kidney Beans have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 3.5 times more Energy, 31.3 times more Fat, 2.8 times more Carbohydrate, 3.1 times more Sugars, 2.5 times more Fiber and 1.4 times more Protein than Boiled All Types Kidney Beans.
• Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free as well as Boiled All Types Kidney Beans have insufficient amounts of Glucose and Sucrose in 7 oz.