Comparing Nutrients in 100 grams Crackers, saltines, low salt (includes oyster, soda, soup) VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, low salt (includes oyster, soda, soup)	9%	19%	72%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Crackers, saltines, low salt (includes oyster, soda, soup)	California Red Kidney Beans	Recommended Dietary Allowance
Energy	14.5% 421kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	9.12% 8.85g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	6.25% 2g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	27.3% 0.44g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	21.3% 3.62g	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	57% 74.3g	46% 59.8g	130g per day for Men 19-50 years
Sugars	3.06% 2.22g	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	0.32% 0.23g	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	% 0.23g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.63% 2.9g	65.5% 25g	38g per day for Men 19-50 years
Protein	17% 9.5g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, low salt (includes oyster, soda, soup)	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	51% 0.61mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.7% 5.24mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.5% 0.48mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	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	35% 140μg	99% 394μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.75% 0.09μg	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	7.47% 1.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, low salt (includes oyster, soda, soup)	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	12% 119mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	17.3% 0.16mg	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	64% 5.13mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	36.4% 0.84mg	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	16% 111mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	21.3% 724mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	11.6% 6.4μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	13.2% 198mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	7.45% 0.82mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	0.11% 4.03g	0.32% 11.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Crackers, saltines, low salt (includes oyster, soda, soup) vs California Red Kidney Beans:

• Crackers, saltines, low salt (includes oyster, soda, soup) have 1.5 times more Vitamin B2, 2.5 times more Vitamin B3 and more Vitamin B12 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.6 times more Vitamin B5, 6.6 times more Vitamin B6, 2.8 times more Vitamin B9 and more Vitamin C than Crackers, saltines, low salt (includes oyster, soda, soup).
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Raw California Red Kidney Beans have similar amounts of Vitamin B1 per 100 g.
• Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 100 g.

Comparing minerals per 100 grams for Crackers, saltines, low salt (includes oyster, soda, soup) vs California Red Kidney Beans:

• Crackers, saltines, low salt (includes oyster, soda, soup) have 2 times more Selenium and 18 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.6 times more Calcium, 7.1 times more Copper, 1.8 times more Iron, 6.4 times more Magnesium, 3.6 times more Phosphorus, 2.1 times more Potassium and 3.1 times more Zinc than Crackers, saltines, low salt (includes oyster, soda, soup).
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Raw California Red Kidney Beans have similar amounts of Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Crackers, saltines, low salt (includes oyster, soda, soup) have 1.3 times more Energy, 35.4 times more Fat, 55.6 times more Saturated Fat, 5.2 times more Omega 3, 67.1 times more Omega 6 and 1.2 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 8.6 times more Fiber and 2.6 times more Protein than Crackers, saltines, low salt (includes oyster, soda, soup).
• Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.