Comparing Nutrients in 100 grams Cracker, meal VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cracker, meal	10%	4%	86%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cracker, meal	California Red Kidney Beans	Recommended Dietary Allowance
Energy	13.2% 383kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	2.44% 0.039g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	4% 0.68g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.2% 81g	46% 59.8g	130g per day for Men 19-50 years
Sugars	0.46% 0.33g	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	6.84% 2.6g	65.5% 25g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Cracker, meal	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	58% 0.7mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.7% 5.7mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.34% 0.47mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3% 0.039mg	30.5% 0.4mg	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	34% 136μg	99% 394μg	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	5% 4.5mg	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	2.87% 0.43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracker, meal	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.3% 23mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	122% 1.1mg	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	58% 4.64mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	5.7% 24mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	43.5% 1mg	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	15% 104mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	3.4% 115mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	77% 42.3μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	6.27% 0.69mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	0.21% 7.6g	0.32% 11.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cracker, meal vs California Red Kidney Beans:

• Cracker, meal has 1.3 times more Vitamin B1, 2.1 times more Vitamin B2 and 2.8 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.7 times more Vitamin B5, 10.2 times more Vitamin B6, 2.9 times more Vitamin B9 and more Vitamin C than Cracker, meal.
• Both Cracker, meal as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cracker, meal vs California Red Kidney Beans:

• Cracker, meal has 13.2 times more Selenium and 1.5 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 8.5 times more Calcium, 4.9 times more Copper, 2 times more Iron, 6.7 times more Magnesium, 3.9 times more Phosphorus, 13 times more Potassium and 3.7 times more Zinc than Cracker, meal.
• Both Cracker, meal and Raw California Red Kidney Beans have similar amounts of Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cracker, meal has 6.8 times more Fat, 12.6 times more Omega 6 and 1.4 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.2 times more Omega 3, 9.6 times more Fiber and 2.6 times more Protein than Cracker, meal.
• Both Cracker, meal and Raw California Red Kidney Beans have similar amounts of Energy per 100 g.
• Both Cracker, meal as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.