Comparing Nutrients in 100 grams Mary's Gone Crackers, Original Crackers, Organic Gluten Free VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Red Kidney Beans	Recommended Dietary Allowance
Energy	15.4% 446kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.6g	1.1% 1.06g	97g per day for Men 19-50 years
Saturated Fat	NA	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	NA	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	NA	1.34% 0.23g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.5% 64.3g	47% 61.3g	130g per day for Men 19-50 years
Sugars	1.38% 1g	2.9% 2.1g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1g	NA	g per day for Men 19-50 years
Fiber	42.6% 16g	40% 15g	38g per day for Men 19-50 years
Protein	21.5% 12g	40.2% 22.5g	56g per day for Men 19-50 years

Vitamins

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	16.5% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.7% 5.4mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	99% 394μg	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	5% 4.5mg	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	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.67% 5.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Red Kidney Beans	Recommended Dietary Allowance
Calcium	22.3% 223mg	8.3% 83mg	1000mg per day for Men 19-50 years
Copper	71.6% 0.64mg	77.7% 0.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.055% 2.2μg	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	39.6% 3.17mg	83.6% 6.7mg	8mg per day for Men 19-50 years
Magnesium	47% 198mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	110% 2.52mg	48.3% 1.1mg	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	60.3% 422mg	58% 406mg	700mg per day for Men 19-50 years
Potassium	14% 477mg	40% 1359mg	3400mg per day for Men 19-50 years
Selenium	36% 19.7μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	27% 2.95mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	0.12% 4.3g	0.32% 11.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Mary's Gone Crackers, Original Crackers, Organic Gluten Free VS Red Kidney Beans per 100 g

Compare the macro and micronutrient content in 100 g of Mary's Gone Crackers, Original Crackers, Organic Gluten Free versus 100 g of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Red Kidney Beans:

• 100 grams of Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 2.6 times more Vitamin B3 than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 2.9 times more Vitamin B1 than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free and Red Kidney Beans provide similar amounts of Vitamin B2 per 100 grams.

Comparing minerals per 100 grams for Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Red Kidney Beans:

• 100 grams of Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 2.7 times more Calcium, 1.4 times more Magnesium, 2.3 times more Manganese, 6.2 times more Selenium and 48.9 times more Sodium than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 2.1 times more Iron and 2.8 times more Potassium than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free and Red Kidney Beans contain similar levels of Copper, Phosphorus and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 1.3 times more Energy and 14.7 times more Fat than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 2.1 times more Sugars and 1.9 times more Protein than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free and Red Kidney Beans offer comparable quantities of Carbohydrate and Fiber per 100 grams.