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Compare Nutrients in 100 grams Mary's Gone Crackers, Original Crackers, Organic Gluten FreeVS Boiled Kidney Beans

Macros Ratio

ProteinsFatsCarbs

Mary's Gone Crackers, Original Crackers, Organic Gluten Free
11%
32%
57%
Boiled Kidney Beans
27%
4%
69%

Vitamins

100gRDA for Men 19-30 years
Mary's Gone Crackers, Original Crackers, Organic Gluten FreeBoiled Kidney Beans
Vitamin A
NA
0%
NA μg0 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
17.5%
13%
0.21 mg0.16 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
17%
4.46%
0.22 mg0.058 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
33.7%
3.6%
5.39 mg0.578 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
NA
9.23%
NA mg0.12 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
NA
0%
NA μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
NA
1.33%
NA mg1.2 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
NA
0%
NA IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
NA
0.2%
NA mg0.03 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
NA
7%
NA μg8.4 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
NA
32.5%
NA μg130 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Mary's Gone Crackers, Original Crackers, Organic Gluten FreeBoiled Kidney Beans
Calcium
22%
3.5%
223 mg35 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
71.6%
24%
0.644 mg0.216 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Iron
39.6%
27.8%
3.17 mg2.22 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
49.5%
10.5%
198 mg42 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
110%
18.7%
2.52 mg0.43 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
60%
19.7%
422 mg138 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
14%
12%
477 mg405 mgRecommended Dietary Allowance is 3400mg per day for Men 19-30 years
Selenium
36%
2%
19.7 μg1.1 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
39%
0.07%
587 mg1 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
27%
9.1%
2.95 mg1 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Boiled Kidney Beans:
Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 1.3 times more Thiamine, 3.8 times more Vitamin B2 and 9.3 times more Vitamin B3 than Boiled All Types Kidney Beans.

Comparing minerals per 100 grams for Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Boiled Kidney Beans:
Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 6.4 times more Calcium, 3 times more Copper, 1.4 times more Iron, 4.7 times more Magnesium, 5.9 times more Manganese, 3.1 times more Phosphorus, 17.9 times more Selenium, 587 times more Sodium and 3 times more Zinc than Boiled All Types Kidney Beans. Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free and Boiled All Types Kidney Beans have similar amounts of Potassium per 100g.

Macro Nutrients

100gRDA for Men 19-30 years
Mary's Gone Crackers, Original Crackers, Organic Gluten FreeBoiled Kidney Beans
Energy
15%
4.38%
446 kcal127 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Fat
16%
0.52%
15.63 g0.5 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
21.5%
15%
12.06 g8.67 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
49%
17.5%
64.29 g22.8 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Sugars
1.38%
0.44%
1 g0.32 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
42.6%
17%
16.2 g6.4 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
NA
0%
NA mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
NA
0.23%
NA g0.073 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
NA
10.6%
NA g0.17 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
NA
0.64%
NA g0.108 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.12%
1.8%
4.29 g66.94 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 3.5 times more Energy, 31.3 times more Fat, 1.4 times more Protein, 2.8 times more Carbohydrate, 3.1 times more Sugars and 2.5 times more Fiber than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 15.6 times more Water than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.