Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Crackers, melba toast, rye (includes pumpernickel)

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Crackers, melba toast, rye (includes pumpernickel)	12%	8%	80%

Macro Nutrients

	Boiled California Red Kidney Beans	Crackers, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Energy	42.8% 1240kcal	134% 3890kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	14% 4.53g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	66.3% 1.06g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	73% 12.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	595% 773g	130g per day for Men 19-50 years
Sugars	NA	NA	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	211% 80g	38g per day for Men 19-50 years
Protein	163% 91g	207% 116g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Crackers, melba toast, rye (includes pumpernickel)	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	394% 4.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	218% 2.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	295% 47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	97% 4.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	66% 0.86mg	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	213% 850μg	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	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, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Calcium	66% 660mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	446% 4mg	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	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	93% 390mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	321% 7.38mg	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	261% 1830mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	56.8% 1930mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	704% 387μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	599% 8990mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	124% 13.6mg	11mg per day for Men 19-50 years
Water	18% 669g	1.32% 49g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Crackers, melba toast, rye (includes pumpernickel) per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Crackers, melba toast, rye (includes pumpernickel) 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, melba toast, rye (includes pumpernickel):

• 1 kilogram of Boiled California Red Kidney Beans has 1.2 times more Vitamin B6 than Crackers, melba toast, rye (includes pumpernickel).
• While 1 kg of Crackers, melba toast, rye (includes pumpernickel) contains 3.7 times more Vitamin B1, 4.6 times more Vitamin B2, 8.7 times more Vitamin B3 and 2.2 times more Vitamin B5 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Crackers, melba toast, rye (includes pumpernickel) provide similar amounts of Vitamin B9 per one kilogram.
• Both Boiled California Red Kidney Beans as well as Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Boiled California Red Kidney Beans vs Crackers, melba toast, rye (includes pumpernickel):

• 1 kilogram of Boiled California Red Kidney Beans has 1.2 times more Magnesium and 2.2 times more Potassium than Crackers, melba toast, rye (includes pumpernickel).
• While 1 kg of Crackers, melba toast, rye (includes pumpernickel) contains 1.4 times more Copper, 2.3 times more Manganese, 1.3 times more Phosphorus, 32.3 times more Selenium, 224.8 times more Sodium and 1.6 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Crackers, melba toast, rye (includes pumpernickel) contain similar levels of Calcium and Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Crackers, melba toast, rye (includes pumpernickel) contains 3.1 times more Energy, 37.8 times more Fat, 3.3 times more Omega 3, 62.1 times more Omega 6, 3.4 times more Carbohydrate and 1.3 times more Protein than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Crackers, melba toast, rye (includes pumpernickel) offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6