Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Crackers, snack, Goya Crackers

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Crackers, snack, Goya Crackers	13%	28%	59%

Macro Nutrients

	Canned Kidney Beans	Crackers, snack, Goya Crackers	Recommended Dietary Allowance
Energy	29% 840kcal	149% 4330kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	138% 134g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	198% 63.2g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	23.8% 0.38g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	87.8% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	495% 644g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	32.4% 23.5g	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	6.5% 4.7g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 18.5g	% 0g	g per day for Men 19-50 years
Fiber	113% 43g	100% 38g	38g per day for Men 19-50 years
Protein	93% 52.2g	254% 143g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Crackers, snack, Goya Crackers	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Crackers, snack, Goya Crackers	Recommended Dietary Allowance
Calcium	34% 340mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	172% 1.55mg	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	708% 56.6mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	93% 390mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	272% 6.25mg	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	207% 1450mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	36.5% 1240mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	NA	55μg per day for Men 19-50 years
Sodium	197% 2960mg	443% 6650mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	106% 11.7mg	11mg per day for Men 19-50 years
Water	21% 780g	1.6% 59.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Crackers, snack, Goya Crackers per 1 kg

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

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Crackers, snack, Goya Crackers:

• Both Canned All Types Kidney Beans and Crackers, snack, Goya Crackers have similar amounts of vitamins per 1 kg

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Crackers, snack, Goya Crackers:

• 1 kilogram of Canned Kidney Beans has 2.1 times more Calcium, 1.9 times more Potassium and 13.2 times more Water than Crackers, snack, Goya Crackers.
• While 1 kg of Crackers, snack, Goya Crackers contains 4.8 times more Iron, 1.4 times more Magnesium, 3.7 times more Manganese, 1.6 times more Phosphorus, 2.2 times more Sodium and 2.5 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Crackers, snack, Goya Crackers contain similar levels of Copper per one kilogram.
• 1 kilogram of Crackers, snack, Goya Crackers lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Kidney Beans has 2.2 times more Omega 3 than Crackers, snack, Goya Crackers.
• While 1 kg of Crackers, snack, Goya Crackers contains 5.2 times more Energy, 22.3 times more Fat, 44.8 times more Saturated Fat, 14.1 times more Omega 6, 4.4 times more Carbohydrate, 1.3 times more Sugars and 2.7 times more Protein than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Crackers, snack, Goya Crackers offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Canned Kidney Beans provide inadequate amounts of Omega 6