Comparing Nutrients in 100 grams Crackers, standard snack-type, regular, low salt VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular, low salt	6%	45%	49%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Crackers, standard snack-type, regular, low salt	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.3% 502kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.3g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	11.8% 3.78g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	41% 0.66g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	52% 8.87g	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	47% 61g	46% 59.8g	130g per day for Men 19-50 years
Sugars	2.47% 1.8g	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	4.2% 1.6g	65.5% 25g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular, low salt	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	34% 0.41mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.3% 0.34mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.3% 4.05mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.42% 0.27mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.08% 0.053mg	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	22.5% 90μg	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	13.5% 2.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.25% 6.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular, low salt	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	12% 120mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	23.7% 0.21mg	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	45% 3.6mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	24% 0.56mg	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	32.6% 228mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	12% 6.6μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	14.4% 216mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	0.095% 3.5g	0.32% 11.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, standard snack-type, regular, low salt VS California Red Kidney Beans per 100 g

Compare the macro and micronutrient content in 100 g of Crackers, standard snack-type, regular, low salt versus 100 g of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Crackers, standard snack-type, regular, low salt vs California Red Kidney Beans:

• 100 grams of Crackers, standard snack-type, regular, low salt have 1.6 times more Vitamin B2 and 2 times more Vitamin B3 than California Red Kidney Beans.
• While 100 g of Raw California Red Kidney Beans contain 1.3 times more Vitamin B1, 2.9 times more Vitamin B5, 7.5 times more Vitamin B6, 4.4 times more Vitamin B9 and more Vitamin C than Crackers, standard snack-type, regular, low salt.
• 100 grams of Crackers, standard snack-type, regular, low salt have insufficient amounts of Vitamin C
• Both Crackers, standard snack-type, regular, low salt as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Crackers, standard snack-type, regular, low salt vs California Red Kidney Beans:

• 100 grams of Crackers, standard snack-type, regular, low salt have 2.1 times more Selenium and 19.6 times more Sodium than California Red Kidney Beans.
• While 100 g of Raw California Red Kidney Beans contain 1.6 times more Calcium, 5.2 times more Copper, 2.6 times more Iron, 5.9 times more Magnesium, 1.8 times more Manganese, 1.8 times more Phosphorus, 4.2 times more Potassium and 3.8 times more Zinc than Crackers, standard snack-type, regular, low salt.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Crackers, standard snack-type, regular, low salt have 1.5 times more Energy, 101.2 times more Fat, 104.9 times more Saturated Fat, 7.8 times more Omega 3 and 164.2 times more Omega 6 than California Red Kidney Beans.
• While 100 g of Raw California Red Kidney Beans contain 15.6 times more Fiber and 3.3 times more Protein than Crackers, standard snack-type, regular, low salt.
• Both Crackers, standard snack-type, regular, low salt and California Red Kidney Beans offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of California Red Kidney Beans provide inadequate amounts of Omega 6