Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Crackers, whole-wheat, low salt

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Crackers, whole-wheat, low salt	8%	33%	59%

Macro Nutrients

	Boiled California Red Kidney Beans	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Energy	42.8% 1240kcal	153% 4430kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	177% 172g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	106% 34g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	235% 3.76g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	366% 62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	528% 686g	130g per day for Men 19-50 years
Sugars	NA	5.1% 3.7g	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	276% 105g	38g per day for Men 19-50 years
Protein	163% 91g	157% 88g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Crackers, whole-wheat, low salt	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	168% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	282% 45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	163% 8.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	141% 1.83mg	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	70% 280μg	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	57.3% 8.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	69% 83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Calcium	66% 660mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	493% 4.44mg	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	373% 30mg	385% 31mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	236% 990mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	977% 22.5mg	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	421% 2950mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	87.4% 2970mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	267% 147μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	124% 1860mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	195% 21.5mg	11mg per day for Men 19-50 years
Water	18% 669g	0.73% 27g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled California Red Kidney Beans vs Crackers, whole-wheat, low salt:

• Boiled California Red Kidney Beans have 2.6 times more Vitamin B9 and more Vitamin C than Crackers, whole-wheat, low salt.
• While Crackers, whole-wheat, low salt contain 1.6 times more Vitamin B1, 1.6 times more Vitamin B2, 8.4 times more Vitamin B3, 3.7 times more Vitamin B5 and 1.8 times more Vitamin B6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Crackers, whole-wheat, low salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled California Red Kidney Beans vs Crackers, whole-wheat, low salt:

• Boiled California Red Kidney Beans have 1.3 times more Calcium, 1.4 times more Potassium and 24.8 times more Water than Crackers, whole-wheat, low salt.
• While Crackers, whole-wheat, low salt contain 1.5 times more Copper, 2.1 times more Magnesium, 7.1 times more Manganese, 2.2 times more Phosphorus, 12.3 times more Selenium, 46.5 times more Sodium and 2.5 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Crackers, whole-wheat, low salt have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, whole-wheat, low salt contain 3.6 times more Energy, 191.1 times more Fat, 242.4 times more Saturated Fat, 11.8 times more Omega 3, 310.9 times more Omega 6 and 3.1 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Crackers, whole-wheat, low salt have similar amounts of Fiber and Protein per 1 kg.
• Both Boiled California Red Kidney Beans as well as Crackers, whole-wheat, low salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.