Comparing Nutrients in 5 ounces Crackers, multigrainVS California Red Kidney Beans

Macros Ratio

Protein Fat Carbs

Crackers, multigrain

38%

56%

California Red Kidney Beans

29%

70%

5 oz ▼

Macro Nutrients

Crackers, multigrainvs California Red Kidney Beans

23.6%683kcal

Energy

16%468kcal

683 kcalvs468 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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30%29g

Fat

0.37%0.35g

29 gvs0.35 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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14.6%4.68g

Saturated Fat

0.16%0.051g

4.68 gvs0.051 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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121%1.93g

Omega 3

7.44%0.12g

1.93 gvs0.12 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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87%14.8g

Omega 6

0.45%0.077g

14.8 gvs0.077 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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73.7%96g

Carbohydrate

65.2%84.8g

96 gvs84.8 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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23.5%17g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

17 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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13%4.96g

Fiber

93%35.3g

4.96 gvs35.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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18%10g

Protein

61.7%34.5g

10 gvs34.5 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Crackers, multigrainvs California Red Kidney Beans

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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61.4%0.74mg

Vitamin B1

62.5%0.75mg

Thiamine

0.74 mgvs0.75 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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30.5%0.4mg

Vitamin B2

24%0.31mg

Riboflavin

0.4 mgvs0.31 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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30%4.8mg

Vitamin B3

18.2%2.9mg

Niacin, nicotinic acid, niacinamide

4.8 mgvs2.9 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

22%1.1mg

Pantothenic acid

NA mgvs1.1 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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12.8%0.17mg

Vitamin B6

43.3%0.56mg

Pyridoxine

0.17 mgvs0.56 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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36.5%146μg

Vitamin B9

140%558μg

Folates and Folic Acid

146 μgvs558 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

7.1%6.38mg

Ascorbic acid

0 mgvs6.38 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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16.5%2.5mg

Vitamin E

Tocopherols and Tocotrienols

2.5 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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42.5%51μg

Vitamin K

Phytomenadione or phylloquinone

51 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Crackers, multigrainvs California Red Kidney Beans

2%20mg

Calcium

27.6%276mg

20 mgvs276 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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23.8%0.21mg

Copper

173%1.56mg

0.21 mgvs1.56 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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46%3.67mg

Iron

166%13.3mg

3.67 mgvs13.3 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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9.8%41mg

Magnesium

54%227mg

41 mgvs227 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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Manganese

61.6%1.4mg

NA mgvs1.4 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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59%414mg

Phosphorus

82%574mg

414 mgvs574 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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7.13%242mg

Potassium

62%2112mg

242 mgvs2112 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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67.3%37μg

Selenium

8.25%4.54μg

37 μgvs4.54 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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83.4%1252mg

Sodium

1.04%15.6mg

1252 mgvs15.6 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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12.6%1.4mg

Zinc

33%3.6mg

1.4 mgvs3.6 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.096%3.54g

Water

0.45%16.7g

3.54 gvs16.7 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Crackers, multigrain vs California Red Kidney Beans:

Crackers, multigrain have 1.3 times more Vitamin B2 and 1.7 times more Vitamin B3 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 3.4 times more Vitamin B6, 3.8 times more Vitamin B9 and more Vitamin C than Crackers, multigrain.
Both Crackers, multigrain and Raw California Red Kidney Beans have similar amounts of Vitamin B1 per 5 oz.
Both Crackers, multigrain as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Crackers, multigrain vs California Red Kidney Beans:

Crackers, multigrain have 8.2 times more Selenium and 80.3 times more Sodium than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 13.9 times more Calcium, 7.3 times more Copper, 3.6 times more Iron, 5.5 times more Magnesium, 1.4 times more Phosphorus, 8.7 times more Potassium and 2.6 times more Zinc than Crackers, multigrain.

Comparison of macro-nutrients per 5 ounces:

Crackers, multigrain have 1.5 times more Energy, 81.6 times more Fat, 91.7 times more Saturated Fat, 16.2 times more Omega 3 and 193.3 times more Omega 6 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 7.1 times more Fiber and 3.4 times more Protein than Crackers, multigrain.
Both Crackers, multigrain and Raw California Red Kidney Beans have similar amounts of Carbohydrate per 5 oz.
Both Crackers, multigrain as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Crackers, multigrainVS Cookie, butter or sugar, with chocolate icing or fillingCalifornia Red Kidney BeansVS Cookie, butter or sugar, with chocolate icing or fillingCrackers, multigrainVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

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Comparing Nutrients in 5 ounces Crackers, multigrainVS California Red Kidney Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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