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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%

Macro Nutrients

	Boiled Kidney Beans	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Energy	43.8% 1270kcal	170% 4940kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	253% 245g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	150% 48g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	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	175% 228g	449% 584g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	NA	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	NA	% 27.6g	g per day for Men 19-50 years
Sucrose	NA	% 65.7g	g per day for Men 19-50 years
Fiber	168% 64g	60.5% 23g	38g per day for Men 19-50 years
Protein	155% 86.7g	205% 115g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	408% 4.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	208% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	382% 61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	95% 4.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	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	325% 1300μg	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	2% 0.3mg	137% 20.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	79% 95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Calcium	35% 350mg	81% 810mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	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	278% 22mg	346% 27.7mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	131% 550mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	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	197% 1380mg	391% 2740mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	63.2% 2150mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	196% 108μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	534% 8010mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	103% 11.3mg	11mg per day for Men 19-50 years
Water	18% 669g	0.79% 29.3g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 1.5 times more Vitamin B9 and more Vitamin C than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While Crackers, standard snack-type, sandwich, with peanut butter filling contain 3.1 times more Vitamin B1, 4.7 times more Vitamin B2, 10.6 times more Vitamin B3, 2.2 times more Vitamin B5 and 68.7 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Crackers, standard snack-type, sandwich, with peanut butter filling have similar amounts of Vitamin B6 and Vitamin K per 1 kg.
• Both Boiled All Types Kidney Beans as well as Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled All Types Kidney Beans have 1.9 times more Potassium and 22.8 times more Water than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While Crackers, standard snack-type, sandwich, with peanut butter filling contain 2.3 times more Calcium, 1.5 times more Copper, 1.3 times more Magnesium, 1.8 times more Manganese, 2 times more Phosphorus, 9.8 times more Selenium and 801 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Crackers, standard snack-type, sandwich, with peanut butter filling have similar amounts of Iron and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have more Omega 3 and 2.8 times more Fiber than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While Crackers, standard snack-type, sandwich, with peanut butter filling contain 3.9 times more Energy, 49.1 times more Fat, 65.8 times more Saturated Fat, 42.1 times more Omega 6, 2.6 times more Carbohydrate, 32.8 times more Sugars and 1.3 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.