Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Mary's Gone Crackers, Original Crackers, Organic Gluten Free

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%

Macro Nutrients

	Boiled Kidney Beans	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Energy	43.8% 1270kcal	154% 4460kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	161% 156g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	NA	32g per day for Men 19-50 years
Omega 3	106% 1.7g	NA	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	495% 643g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	13.8% 10g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 10g	g per day for Men 19-50 years
Fiber	168% 64g	426% 162g	38g per day for Men 19-50 years
Protein	155% 86.7g	215% 121g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	169% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	337% 54mg	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	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	325% 1300μg	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	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Calcium	35% 350mg	223% 2230mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	716% 6.44mg	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	396% 31.7mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	471% 1980mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	1096% 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	197% 1380mg	603% 4220mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	140% 4770mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	358% 197μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	391% 5870mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	268% 29.5mg	11mg per day for Men 19-50 years
Water	18% 669g	1.16% 43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Mary's Gone Crackers, Original Crackers, Organic Gluten Free:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain 1.3 times more Vitamin B1, 3.8 times more Vitamin B2 and 9.3 times more Vitamin B3 than Boiled All Types Kidney Beans.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Mary's Gone Crackers, Original Crackers, Organic Gluten Free:

• Boiled All Types Kidney Beans have 15.6 times more Water than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• While Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain 6.4 times more Calcium, 3 times more Copper, 1.4 times more Iron, 4.7 times more Magnesium, 5.9 times more Manganese, 3.1 times more Phosphorus, 17.9 times more Selenium, 587 times more Sodium and 3 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Mary's Gone Crackers, Original Crackers, Organic Gluten Free have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain 3.5 times more Energy, 31.3 times more Fat, 2.8 times more Carbohydrate, 3.1 times more Sugars, 2.5 times more Fiber and 1.4 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Mary's Gone Crackers, Original Crackers, Organic Gluten Free have insufficient amounts of Glucose and Sucrose in 1 kg.