Comparing Nutrients in 100 grams Canned Kidney Beans VS Mary's Gone Crackers, Original Crackers, Organic Gluten Free

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%

Macro Nutrients

	Canned Kidney Beans	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Energy	2.9% 84kcal	15.4% 446kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	16% 15.6g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	NA	32g per day for Men 19-50 years
Omega 3	5.13% 0.082g	NA	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	11% 14.5g	49.5% 64.3g	130g per day for Men 19-50 years
Sugars	2.55% 1.85g	1.38% 1g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 1.85g	% 1g	g per day for Men 19-50 years
Fiber	11.3% 4.3g	42.6% 16g	38g per day for Men 19-50 years
Protein	9.32% 5.2g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.67% 0.12mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.57% 0.41mg	33.7% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.76% 0.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	NA	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	9% 36μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.13% 0.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Calcium	3.4% 34mg	22.3% 223mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	71.6% 0.64mg	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	14.6% 1.17mg	39.6% 3.17mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	47% 198mg	420mg per day for Men 19-50 years
Manganese	7.3% 0.17mg	110% 2.52mg	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	13% 90mg	60.3% 422mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	14% 477mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	36% 19.7μg	55μg per day for Men 19-50 years
Sodium	19.7% 296mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	4.2% 0.46mg	27% 2.95mg	11mg per day for Men 19-50 years
Water	2.1% 78g	0.12% 4.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Kidney Beans vs Mary's Gone Crackers, Original Crackers, Organic Gluten Free:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain 1.8 times more Vitamin B1, 4.3 times more Vitamin B2 and 13.1 times more Vitamin B3 than Canned All Types Kidney Beans.

Comparing minerals per 100 grams for Canned Kidney Beans vs Mary's Gone Crackers, Original Crackers, Organic Gluten Free:

• Canned All Types Kidney Beans have 18.2 times more Water than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• While Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain 6.6 times more Calcium, 4.8 times more Copper, 2.7 times more Iron, 7.3 times more Magnesium, 15 times more Manganese, 4.7 times more Phosphorus, 2 times more Potassium, 21.9 times more Selenium, 2 times more Sodium and 6.4 times more Zinc than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 100 grams:

• Canned All Types Kidney Beans have 1.9 times more Sugars than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• While Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain 5.3 times more Energy, 26.1 times more Fat, 4.4 times more Carbohydrate, 3.8 times more Fiber and 2.3 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Mary's Gone Crackers, Original Crackers, Organic Gluten Free have insufficient amounts of Fructose, Glucose and Sucrose in 100 g.