Comparing Nutrients in 100 grams Crackers, standard snack-type, sandwich, with peanut butter filling VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Crackers, standard snack-type, sandwich, with peanut butter filling	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17% 494kcal	2.9% 84kcal	2900kcal per day for Men 19-50 years
Fat	25.3% 24.5g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.13% 0.082g	1.6g per day for Men 19-50 years
Omega 6	26.8% 4.55g	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	45% 58.4g	11% 14.5g	130g per day for Men 19-50 years
Sugars	14.5% 10.5g	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	0.7% 0.51g	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	% 2.76g	% 0g	g per day for Men 19-50 years
Sucrose	% 6.57g	% 1.85g	g per day for Men 19-50 years
Fiber	6.05% 2.3g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	20.5% 11.5g	9.32% 5.2g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, sandwich, with peanut butter filling	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.8% 0.49mg	9.67% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	3.92% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.2% 6.1mg	2.57% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.5% 0.48mg	2.76% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	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	21.5% 86μg	9% 36μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.42% 0.01μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	13.7% 2.06mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.9% 9.5μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, sandwich, with peanut butter filling	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	8.1% 81mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	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	34.6% 2.77mg	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	13% 55mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	39% 274mg	13% 90mg	700mg per day for Men 19-50 years
Potassium	6.32% 215mg	6.97% 237mg	3400mg per day for Men 19-50 years
Selenium	19.6% 11μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	53.4% 801mg	19.7% 296mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	4.2% 0.46mg	11mg per day for Men 19-50 years
Water	0.079% 2.93g	2.1% 78g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Crackers, standard snack-type, sandwich, with peanut butter filling vs Canned Kidney Beans:

• Crackers, standard snack-type, sandwich, with peanut butter filling have 4.2 times more Vitamin B1, 5.3 times more Vitamin B2, 14.9 times more Vitamin B3, 3.4 times more Vitamin B5, 2 times more Vitamin B6, 2.4 times more Vitamin B9, 103 times more Vitamin E and 2.3 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Vitamin C than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling 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, standard snack-type, sandwich, with peanut butter filling vs Canned Kidney Beans:

• Crackers, standard snack-type, sandwich, with peanut butter filling have 2.4 times more Calcium, 2.4 times more Copper, 2.4 times more Iron, 2 times more Magnesium, 4.7 times more Manganese, 3 times more Phosphorus, 12 times more Selenium, 2.7 times more Sodium and 2.5 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 26.6 times more Water than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Canned All Types Kidney Beans have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Crackers, standard snack-type, sandwich, with peanut butter filling have 5.9 times more Energy, 40.9 times more Fat, 34.1 times more Saturated Fat, 42.9 times more Omega 6, 4 times more Carbohydrate, 5.7 times more Sugars and 2.2 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Omega 3 and 1.9 times more Fiber than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.