Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Crackers, standard snack-type, sandwich, with peanut butter filling

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%

Macro Nutrients

	Canned Kidney Beans	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Energy	29% 840kcal	170% 4940kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	253% 245g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	150% 48g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	268% 45.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	449% 584g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	145% 105g	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	7.03% 5.1g	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	% 27.6g	g per day for Men 19-50 years
Sucrose	% 18.5g	% 65.7g	g per day for Men 19-50 years
Fiber	113% 43g	60.5% 23g	38g per day for Men 19-50 years
Protein	93% 52.2g	205% 115g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Vitamin A	NA	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	408% 4.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	208% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	382% 61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	95% 4.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	114% 1.48mg	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	215% 860μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.17% 0.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	137% 20.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	79% 95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Calcium	34% 340mg	81% 810mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	360% 3.24mg	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	346% 27.7mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	131% 550mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	341% 7.84mg	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	391% 2740mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	63.2% 2150mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	196% 108μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	534% 8010mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	103% 11.3mg	11mg per day for Men 19-50 years
Water	21% 780g	0.79% 29.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• Canned All Types Kidney Beans have more Vitamin C than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While Crackers, standard snack-type, sandwich, with peanut butter filling contain 4.2 times more Vitamin B1, 5.3 times more Vitamin B2, 14.9 times more Vitamin B3, 3.4 times more Vitamin B5, 2 times more Vitamin B6, 2.4 times more Vitamin B9, 103 times more Vitamin E and 2.3 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• Canned All Types Kidney Beans have 26.6 times more Water than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While Crackers, standard snack-type, sandwich, with peanut butter filling contain 2.4 times more Calcium, 2.4 times more Copper, 2.4 times more Iron, 2 times more Magnesium, 4.7 times more Manganese, 3 times more Phosphorus, 12 times more Selenium, 2.7 times more Sodium and 2.5 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Crackers, standard snack-type, sandwich, with peanut butter filling have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned All Types Kidney Beans have more Omega 3 and 1.9 times more Fiber than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While Crackers, standard snack-type, sandwich, with peanut butter filling contain 5.9 times more Energy, 40.9 times more Fat, 34.1 times more Saturated Fat, 42.9 times more Omega 6, 4 times more Carbohydrate, 5.7 times more Sugars and 2.2 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.