Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Crackers, gluten-free, multi-seeded and multigrain

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%

Macro Nutrients

	Boiled California Red Kidney Beans	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Energy	42.8% 1240kcal	156% 4530kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	163% 158g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	579% 9.26g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	296% 50.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	510% 663g	130g per day for Men 19-50 years
Sugars	NA	12% 8.6g	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	% 8.6g	g per day for Men 19-50 years
Fiber	245% 93g	268% 102g	38g per day for Men 19-50 years
Protein	163% 91g	201% 113g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Crackers, gluten-free, multi-seeded and multigrain	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	173% 2.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	133% 1.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	302% 48.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	168% 8.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	285% 3.7mg	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	87.5% 350μg	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	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Calcium	66% 660mg	238% 2380mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	610% 5.5mg	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	354% 28.3mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	390% 1640mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	1066% 24.5mg	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	534% 3740mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	112% 3810mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	316% 174μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	292% 4380mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	240% 26.4mg	11mg per day for Men 19-50 years
Water	18% 669g	0.97% 36g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Crackers, gluten-free, multi-seeded and multigrain per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Crackers, gluten-free, multi-seeded and multigrain 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, gluten-free, multi-seeded and multigrain:

• 1 kilogram of Boiled California Red Kidney Beans has 2.1 times more Vitamin B9 than Crackers, gluten-free, multi-seeded and multigrain.
• While 1 kg of Crackers, gluten-free, multi-seeded and multigrain contains 1.6 times more Vitamin B1, 2.8 times more Vitamin B2, 9 times more Vitamin B3, 3.8 times more Vitamin B5 and 3.6 times more Vitamin B6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Crackers, gluten-free, multi-seeded and multigrain 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, gluten-free, multi-seeded and multigrain:

• 1 kg of Crackers, gluten-free, multi-seeded and multigrain contains 3.6 times more Calcium, 1.9 times more Copper, 3.4 times more Magnesium, 7.7 times more Manganese, 2.7 times more Phosphorus, 14.5 times more Selenium, 109.5 times more Sodium and 3.1 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Crackers, gluten-free, multi-seeded and multigrain contain similar levels of Iron and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Crackers, gluten-free, multi-seeded and multigrain contains 3.7 times more Energy, 176 times more Fat, 147.8 times more Saturated Fat, 28.9 times more Omega 3, 251.9 times more Omega 6 and 3 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Crackers, gluten-free, multi-seeded and multigrain offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6