Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Crackers, crispbread, rye

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Crackers, crispbread, rye	8%	3%	89%

Macro Nutrients

	Boiled California Red Kidney Beans	Crackers, crispbread, rye	Recommended Dietary Allowance
Energy	42.8% 1240kcal	126% 3660kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	13.4% 13g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	4.53% 1.45g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	28% 4.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	632% 822g	130g per day for Men 19-50 years
Sugars	NA	14.8% 10.7g	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	245% 93g	434% 165g	38g per day for Men 19-50 years
Protein	163% 91g	141% 79g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Crackers, crispbread, rye	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	203% 2.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	112% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	135% 6.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	162% 2.1mg	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	118% 470μg	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	NA	54% 8.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Crackers, crispbread, rye	Recommended Dietary Allowance
Calcium	66% 660mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	283% 2.55mg	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	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	186% 780mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	1076% 24.8mg	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	384% 2690mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	94% 3190mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	665% 366μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	273% 4100mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	217% 24mg	11mg per day for Men 19-50 years
Water	18% 669g	1.65% 61g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Crackers, crispbread, rye per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Crackers, crispbread, rye 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, crispbread, rye:

• 1 kilogram of Boiled California Red Kidney Beans has 1.6 times more Vitamin B9 than Crackers, crispbread, rye.
• While 1 kg of Crackers, crispbread, rye contains 1.9 times more Vitamin B1, 2.3 times more Vitamin B2, 1.9 times more Vitamin B3, 3.1 times more Vitamin B5 and 2 times more Vitamin B6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Crackers, crispbread, rye have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled California Red Kidney Beans vs Crackers, crispbread, rye:

• 1 kilogram of Boiled California Red Kidney Beans has 2.1 times more Calcium, 1.2 times more Iron and 1.3 times more Potassium than Crackers, crispbread, rye.
• While 1 kg of Crackers, crispbread, rye contains 1.6 times more Magnesium, 7.8 times more Manganese, 2 times more Phosphorus, 30.5 times more Selenium, 102.5 times more Sodium and 2.8 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Crackers, crispbread, rye contain similar levels of Copper per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Crackers, crispbread, rye contains 3 times more Energy, 2.5 times more Omega 3, 24 times more Omega 6, 3.7 times more Carbohydrate and 1.8 times more Fiber than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Crackers, crispbread, rye offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6