Comparing Nutrients in 100 grams Crackers, whole-wheat VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Crackers, whole-wheat	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	14.7% 427kcal	4.28% 124kcal	2900kcal per day for Men 19-50 years
Fat	14.6% 14g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	6.45% 2.06g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	52.7% 0.84g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	36% 6.1g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.5% 69.6g	17.2% 22.4g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	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% 0g	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 0.86g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	24.5% 9.3g	38g per day for Men 19-50 years
Protein	19% 10.6g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	Boiled 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	15% 0.18mg	10.8% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.63mg	3.38% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	4.38% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.2% 0.19mg	8% 0.1mg	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	7% 28μg	18.5% 74μg	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	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	9.4% 1.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.6% 36mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	32% 0.29mg	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	41.8% 3.34mg	37.3% 2.98mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	94% 2.15mg	14% 0.32mg	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	47.3% 331mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	10% 345mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	18.4% 10μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	53.3% 800mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	24% 2.63mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.079% 2.94g	1.8% 67g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Crackers, whole-wheat vs Boiled California Red Kidney Beans:

• Crackers, whole-wheat have 1.4 times more Vitamin B1, 8.6 times more Vitamin B3, 3.8 times more Vitamin B5 and 1.8 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 3 times more Vitamin B2, 2.6 times more Vitamin B9 and more Vitamin C than Crackers, whole-wheat.
• Both Crackers, whole-wheat as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Crackers, whole-wheat vs Boiled California Red Kidney Beans:

• Crackers, whole-wheat have 1.5 times more Copper, 2.3 times more Magnesium, 6.8 times more Manganese, 2.4 times more Phosphorus, 8.4 times more Selenium, 200 times more Sodium and 3.1 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.8 times more Calcium and 22.8 times more Water than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Boiled California Red Kidney Beans have similar amounts of Iron and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Crackers, whole-wheat have 3.4 times more Energy, 157 times more Fat, 147.4 times more Saturated Fat, 26.3 times more Omega 3, 304.8 times more Omega 6 and 3.1 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Crackers, whole-wheat and Boiled California Red Kidney Beans have similar amounts of Fiber and Protein per 100 g.
• Both Crackers, whole-wheat as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.