Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Crackers, cream, La Moderna Rikis Cream Crackers

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Crackers, cream, La Moderna Rikis Cream Crackers	6%	38%	56%

Macro Nutrients

	Boiled California Red Kidney Beans	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Energy	42.8% 1240kcal	160% 4640kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	201% 195g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	82.3% 26.3g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	36% 6.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	499% 649g	130g per day for Men 19-50 years
Sugars	NA	144% 104g	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	15% 11g	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	% 9.5g	g per day for Men 19-50 years
Sucrose	NA	% 79.7g	g per day for Men 19-50 years
Fiber	245% 93g	63% 24g	38g per day for Men 19-50 years
Protein	163% 91g	128% 72g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	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	185% 740μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	333% 8μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Calcium	66% 660mg	734% 7340mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	126% 1.13mg	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	373% 30mg	830% 66.4mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	367% 8.45mg	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	196% 1370mg	143% 1000mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	34.4% 1170mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	NA	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	501% 7520mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	374% 41mg	11mg per day for Men 19-50 years
Water	18% 669g	1.2% 44.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Crackers, cream, La Moderna Rikis Cream Crackers per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Crackers, cream, La Moderna Rikis Cream Crackers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled California Red Kidney Beans vs Crackers, cream, La Moderna Rikis Cream Crackers:

• 1 kg of Crackers, cream, La Moderna Rikis Cream Crackers contains more Vitamin B12 than Boiled California Red Kidney Beans.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12

Comparing minerals per 1 kilogram for Boiled California Red Kidney Beans vs Crackers, cream, La Moderna Rikis Cream Crackers:

• 1 kilogram of Boiled California Red Kidney Beans has 2.6 times more Copper, 1.7 times more Magnesium, 1.4 times more Phosphorus and 3.6 times more Potassium than Crackers, cream, La Moderna Rikis Cream Crackers.
• While 1 kg of Crackers, cream, La Moderna Rikis Cream Crackers contains 11.1 times more Calcium, 2.2 times more Iron, 2.7 times more Manganese, 188 times more Sodium and 4.8 times more Zinc than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 1.6 times more Omega 3, 3.9 times more Fiber and 1.3 times more Protein than Crackers, cream, La Moderna Rikis Cream Crackers.
• While 1 kg of Crackers, cream, La Moderna Rikis Cream Crackers contains 3.7 times more Energy, 216.7 times more Fat, 188.1 times more Saturated Fat, 30.6 times more Omega 6 and 2.9 times more Carbohydrate than Boiled California Red Kidney Beans.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6
• 1 kilogram of Crackers, cream, La Moderna Rikis Cream Crackers provide inadequate amounts of Omega 3