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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Crackers, crispbread, rye	Recommended Dietary Allowance
Energy	114% 3300kcal	126% 3660kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	13.4% 13g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	4.53% 1.45g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	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	460% 598g	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	655% 249g	434% 165g	38g per day for Men 19-50 years
Protein	435% 244g	141% 79g	56g per day for Men 19-50 years

Vitamins

	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	441% 5.3mg	203% 2.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	112% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	135% 6.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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

	California Red Kidney Beans	Crackers, crispbread, rye	Recommended Dietary Allowance
Calcium	195% 1950mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	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	1169% 94mg	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	186% 780mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	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	579% 4050mg	384% 2690mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	94% 3190mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	665% 366μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	273% 4100mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	217% 24mg	11mg per day for Men 19-50 years
Water	3.18% 118g	1.65% 61g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of California Red Kidney Beans has 2.2 times more Vitamin B1, 1.5 times more Vitamin B2, 2 times more Vitamin B3, 1.9 times more Vitamin B6, 8.4 times more Vitamin B9 and more Vitamin C than Crackers, crispbread, rye.
• Both California Red Kidney Beans and Crackers, crispbread, rye provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Crackers, crispbread, rye have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Crackers, crispbread, rye have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of California Red Kidney Beans has 6.3 times more Calcium, 4.3 times more Copper, 3.8 times more Iron, 2.1 times more Magnesium, 1.5 times more Phosphorus and 4.7 times more Potassium than Crackers, crispbread, rye.
• While 1 kg of Crackers, crispbread, rye contains 2.5 times more Manganese, 11.4 times more Selenium and 37.3 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Crackers, crispbread, rye contain similar levels of Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 1.5 times more Fiber and 3.1 times more Protein than Crackers, crispbread, rye.
• While 1 kg of Crackers, crispbread, rye contains 8.9 times more Omega 6 and 1.4 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Crackers, crispbread, rye offer comparable quantities of Energy and Omega 3 per one kilogram.
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6