Comparing Nutrients in 100 grams Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free	6%	36%	58%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	16.2% 471kcal	4.28% 124kcal	2900kcal per day for Men 19-50 years
Fat	19.5% 19g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	NA	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	NA	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	NA	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.6g	17.2% 22.4g	130g per day for Men 19-50 years
Sugars	NA	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	NA	24.5% 9.3g	38g per day for Men 19-50 years
Protein	13.6% 7.63g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free	Boiled California 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	NA	10.8% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	3.38% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	4.38% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	18.5% 74μg	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	1.33% 1.2mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.7% 57mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	31.2% 0.28mg	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	24.3% 1.94mg	37.3% 2.98mg	8mg per day for Men 19-50 years
Magnesium	22.4% 94mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	103% 2.36mg	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	38.4% 269mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	7.5% 255mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	NA	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	48.7% 730mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.72mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.084% 3.1g	1.8% 67g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free vs Boiled California Red Kidney Beans:

• Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free have 3.6 times more Vitamin B5 than Boiled California Red Kidney Beans.

Comparing minerals per 100 grams for Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free vs Boiled California Red Kidney Beans:

• Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free have 2 times more Magnesium, 7.4 times more Manganese, 2 times more Phosphorus, 182.5 times more Sodium and 2 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.5 times more Iron, 1.6 times more Potassium and 21.7 times more Water than Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free.
• Both Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free and Boiled California Red Kidney Beans have similar amounts of Calcium and Copper per 100 g.

Comparison of macro-nutrients per 100 grams:

• Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free have 3.8 times more Energy, 210.3 times more Fat and 3 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free and Boiled California Red Kidney Beans have similar amounts of Protein per 100 g.
• Both Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free as well as Boiled California Red Kidney Beans have insufficient amounts of Glucose and Sucrose in 100 g.