Comparing Nutrients in 100 grams Crackers, snack, Goya Crackers VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, snack, Goya Crackers	13%	28%	59%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Crackers, snack, Goya Crackers	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	15% 433kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	13.8% 13.4g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	19.8% 6.32g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	2.38% 0.038g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	8.78% 1.5g	0.64% 0.11g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.5% 64.4g	17.5% 23g	130g per day for Men 19-50 years
Sugars	3.24% 2.35g	0.44% 0.32g	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	0.65% 0.47g	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	% 0g	NA	g per day for Men 19-50 years
Fiber	10% 3.8g	17% 6.4g	38g per day for Men 19-50 years
Protein	25.4% 14.3g	15.5% 8.67g	56g per day for Men 19-50 years

Vitamins

	Crackers, snack, Goya Crackers	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	NA	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	4.46% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	3.6% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	9.23% 0.12mg	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	32.5% 130μg	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	1.33% 1.2mg	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	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7% 8.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, snack, Goya Crackers	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	1.6% 16mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	17.2% 0.16mg	24% 0.22mg	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	70.8% 5.66mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	9.3% 39mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	27% 0.63mg	18.7% 0.43mg	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	20.7% 145mg	19.7% 138mg	700mg per day for Men 19-50 years
Potassium	3.65% 124mg	12% 405mg	3400mg per day for Men 19-50 years
Selenium	NA	2% 1.1μg	55μg per day for Men 19-50 years
Sodium	44.3% 665mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.17mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	0.16% 5.93g	1.8% 67g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Crackers, snack, Goya Crackers vs Boiled Kidney Beans:

Both Crackers, snack, Goya Crackers and Boiled All Types Kidney Beans have similar amounts of vitamins per 100 g

Comparing minerals per 100 grams for Crackers, snack, Goya Crackers vs Boiled Kidney Beans:

• Crackers, snack, Goya Crackers have 2.5 times more Iron, 1.5 times more Manganese and 665 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.2 times more Calcium, 1.4 times more Copper, 3.3 times more Potassium and 11.3 times more Water than Crackers, snack, Goya Crackers.
• Both Crackers, snack, Goya Crackers and Boiled All Types Kidney Beans have similar amounts of Magnesium, Phosphorus and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Crackers, snack, Goya Crackers have 3.4 times more Energy, 26.7 times more Fat, 86.6 times more Saturated Fat, 13.8 times more Omega 6, 2.8 times more Carbohydrate, 7.3 times more Sugars and 1.6 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.5 times more Omega 3 and 1.7 times more Fiber than Crackers, snack, Goya Crackers.
• Both Crackers, snack, Goya Crackers as well as Boiled All Types Kidney Beans have insufficient amounts of Glucose and Sucrose in 100 g.