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

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, reduced fat	11%	16%	73%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Crackers, whole-wheat, reduced fat	California Red Kidney Beans	Recommended Dietary Allowance
Energy	14.3% 416kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	7.82% 7.6g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	3.33% 1.07g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	18.6% 3.16g	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	58% 75.5g	46% 59.8g	130g per day for Men 19-50 years
Sugars	1.7% 1.22g	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% 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	% 0.9g	NA	g per day for Men 19-50 years
Fiber	28.7% 11g	65.5% 25g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, reduced fat	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	15.4% 0.19mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.7% 5.23mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	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	7.5% 30μg	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	7.2% 1.08mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.4% 12.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, reduced fat	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.9% 39mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	49.7% 0.45mg	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	44.5% 3.56mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	99% 2.3mg	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	52% 364mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	11% 373mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	49.7% 745mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	27% 3mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	0.07% 2.6g	0.32% 11.8g	3700g per day for Men 19-50 years

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

• Crackers, whole-wheat, reduced fat have 2.5 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.9 times more Vitamin B1, 10 times more Vitamin B2, 2 times more Vitamin B6, 13.1 times more Vitamin B9 and more Vitamin C than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Raw California Red Kidney Beans have similar amounts of Vitamin B5 per 100 g.
• Both Crackers, whole-wheat, reduced fat as well as Raw 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, reduced fat vs California Red Kidney Beans:

• Crackers, whole-wheat, reduced fat have 2.3 times more Manganese, 4.4 times more Selenium and 67.7 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5 times more Calcium, 2.5 times more Copper, 2.6 times more Iron, 1.3 times more Magnesium and 4 times more Potassium than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Raw California Red Kidney Beans have similar amounts of Phosphorus and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Crackers, whole-wheat, reduced fat have 1.3 times more Energy, 30.4 times more Fat, 29.6 times more Saturated Fat, 4.7 times more Omega 3, 58.6 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.3 times more Fiber and 2.1 times more Protein than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.