Comparing Nutrients in 100 grams Crackers, rye, wafers, plain VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, plain	10%	2%	88%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Crackers, rye, wafers, plain	Canned Kidney Beans	Recommended Dietary Allowance
Energy	11.5% 334kcal	2.9% 84kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	3% 0.048g	5.13% 0.082g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	0.62% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.4g	11% 14.5g	130g per day for Men 19-50 years
Sugars	1.4% 1g	2.55% 1.85g	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	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.85g	g per day for Men 19-50 years
Fiber	60.3% 23g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	17% 9.6g	9.32% 5.2g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, plain	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.6% 0.43mg	9.67% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.2% 0.29mg	3.92% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.9% 1.6mg	2.57% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	2.76% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	5.7% 0.074mg	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	11.3% 45μg	9% 36μg	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	0.11% 0.1mg	1.33% 1.2mg	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	5.33% 0.8mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.75% 5.7μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, rye, wafers, plain	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	4% 40mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	51.2% 0.46mg	15% 0.14mg	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	74.3% 5.94mg	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	233% 5.37mg	7.3% 0.17mg	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	47.7% 334mg	13% 90mg	700mg per day for Men 19-50 years
Potassium	14.6% 495mg	6.97% 237mg	3400mg per day for Men 19-50 years
Selenium	43.3% 24μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	37% 557mg	19.7% 296mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	4.2% 0.46mg	11mg per day for Men 19-50 years
Water	0.14% 5g	2.1% 78g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Crackers, rye, wafers, plain vs Canned Kidney Beans:

• Crackers, rye, wafers, plain have 3.7 times more Vitamin B1, 5.7 times more Vitamin B2, 3.8 times more Vitamin B3, 4.1 times more Vitamin B5, 3.7 times more Vitamin B6, 1.3 times more Vitamin B9, 40 times more Vitamin E and 1.4 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 12 times more Vitamin C than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Crackers, rye, wafers, plain vs Canned Kidney Beans:

• Crackers, rye, wafers, plain have 3.4 times more Copper, 5.1 times more Iron, 4.5 times more Magnesium, 31.9 times more Manganese, 3.7 times more Phosphorus, 2.1 times more Potassium, 26.4 times more Selenium, 1.9 times more Sodium and 6.1 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 15.6 times more Water than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain and Canned All Types Kidney Beans have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Crackers, rye, wafers, plain have 4 times more Energy, 3.3 times more Omega 6, 5.5 times more Carbohydrate, 5.3 times more Fiber and 1.8 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.7 times more Omega 3 and 1.8 times more Sugars than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.