Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Crackers, cream, Gamesa Sabrosas

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Crackers, cream, Gamesa Sabrosas	6%	39%	55%

Macro Nutrients

	Canned Kidney Beans	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Energy	29% 840kcal	167% 4840kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	168% 53.6g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	141% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	497% 646g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	129% 94g	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	13% 9.5g	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	% 9.2g	g per day for Men 19-50 years
Sucrose	% 18.5g	% 62.2g	g per day for Men 19-50 years
Fiber	113% 43g	63% 24g	38g per day for Men 19-50 years
Protein	93% 52.2g	125% 70g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	248% 2.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	318% 50.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	92% 4.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	50% 0.65mg	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	90% 360μg	373% 1490μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	192% 4.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	149% 179μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Calcium	34% 340mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	123% 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	146% 11.7mg	923% 73.8mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	338% 7.8mg	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	129% 900mg	140% 980mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	38% 1290mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	173% 95μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	765% 11480mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	60% 6.6mg	11mg per day for Men 19-50 years
Water	21% 780g	1.2% 44.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Crackers, cream, Gamesa Sabrosas per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Kidney Beans versus 1 kg of Crackers, cream, Gamesa Sabrosas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Crackers, cream, Gamesa Sabrosas:

• 1 kg of Crackers, cream, Gamesa Sabrosas contains 2.6 times more Vitamin B1, 4.7 times more Vitamin B2, 12.4 times more Vitamin B3, 3.3 times more Vitamin B5, 4.1 times more Vitamin B9, more Vitamin B12, 79.5 times more Vitamin E and 4.4 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Crackers, cream, Gamesa Sabrosas provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Canned Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Crackers, cream, Gamesa Sabrosas:

• 1 kilogram of Canned Kidney Beans has 1.3 times more Calcium, 1.2 times more Copper, 1.8 times more Potassium and 17.5 times more Water than Crackers, cream, Gamesa Sabrosas.
• While 1 kg of Crackers, cream, Gamesa Sabrosas contains 6.3 times more Iron, 4.6 times more Manganese, 10.6 times more Selenium, 3.9 times more Sodium and 1.4 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Crackers, cream, Gamesa Sabrosas contain similar levels of Magnesium and Phosphorus per one kilogram.
• 1 kilogram of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Kidney Beans has 1.8 times more Omega 3 and 1.8 times more Fiber than Crackers, cream, Gamesa Sabrosas.
• While 1 kg of Crackers, cream, Gamesa Sabrosas contains 5.8 times more Energy, 34 times more Fat, 38 times more Saturated Fat, 22.7 times more Omega 6, 4.5 times more Carbohydrate, 5.1 times more Sugars and 1.3 times more Protein than Canned All Types Kidney Beans.
• 1 kilogram of Canned Kidney Beans provide inadequate amounts of Omega 6