Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Crackers, toast thins, low sodium

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Crackers, toast thins, low sodium	6%	33%	61%

Macro Nutrients

	Boiled Kidney Beans	Crackers, toast thins, low sodium	Recommended Dietary Allowance
Energy	43.8% 1270kcal	152% 4420kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	166% 161g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	101% 32.3g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	606% 9.7g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	450% 76.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	520% 677g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	178% 129g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	168% 64g	255% 97g	38g per day for Men 19-50 years
Protein	155% 86.7g	115% 64.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Crackers, toast thins, low sodium	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	311% 3.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	233% 37.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	235% 3.05mg	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	82.5% 330μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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	113% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	230% 276μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Crackers, toast thins, low sodium	Recommended Dietary Allowance
Calcium	35% 350mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	341% 3.07mg	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	435% 34.8mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	243% 1020mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	NA	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	380% 2660mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	90% 3060mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	838% 461μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	118% 1770mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	176% 19.4mg	11mg per day for Men 19-50 years
Water	18% 669g	2.2% 81g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Crackers, toast thins, low sodium:

• Boiled All Types Kidney Beans have 3.9 times more Vitamin B9 and more Vitamin C than Crackers, toast thins, low sodium.
• While Crackers, toast thins, low sodium contain 2.3 times more Vitamin B1, 2.2 times more Vitamin B2, 6.4 times more Vitamin B3, 2.5 times more Vitamin B6, 56.3 times more Vitamin E and 3.3 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Crackers, toast thins, low sodium 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, toast thins, low sodium:

• Boiled All Types Kidney Beans have more Calcium, 1.3 times more Potassium and 8.2 times more Water than Crackers, toast thins, low sodium.
• While Crackers, toast thins, low sodium contain 1.4 times more Copper, 1.6 times more Iron, 2.4 times more Magnesium, 1.9 times more Phosphorus, 41.9 times more Selenium, 177 times more Sodium and 1.9 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 1.3 times more Protein than Crackers, toast thins, low sodium.
• While Crackers, toast thins, low sodium contain 3.5 times more Energy, 32.3 times more Fat, 44.2 times more Saturated Fat, 5.7 times more Omega 3, 70.8 times more Omega 6, 3 times more Carbohydrate, 40.3 times more Sugars and 1.5 times more Fiber than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Crackers, toast thins, low sodium have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.