Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Crackers, flavored, fish-shaped

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Crackers, flavored, fish-shaped	9%	34%	57%

Macro Nutrients

	California Red Kidney Beans	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	114% 3300kcal	160% 4630kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	183% 177g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	64.3% 20.6g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	263% 4.2g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	205% 34.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	505% 657g	130g per day for Men 19-50 years
Sugars	NA	16.3% 12g	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	1.24% 0.9g	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	% 3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	655% 249g	81.6% 31g	38g per day for Men 19-50 years
Protein	435% 244g	181% 102g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	678% 8.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	395% 5.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	401% 64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	132% 6.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	65.4% 0.85mg	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	383% 1530μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	50% 45mg	NA	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	245% 36.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	231% 277μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	195% 1950mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	149% 1.34mg	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	573% 45.8mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	246% 5.65mg	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	239% 1670mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	66% 2240mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	72.7% 40μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	647% 9700mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	99% 11mg	11mg per day for Men 19-50 years
Water	3.18% 118g	0.92% 34.2g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Crackers, flavored, fish-shaped per 1 kg

Compare the macro and micronutrient content in 1 kg of California Red Kidney Beans versus 1 kg of Crackers, flavored, fish-shaped 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, flavored, fish-shaped:

• 1 kilogram of California Red Kidney Beans has 4.7 times more Vitamin B6 and 2.6 times more Vitamin B9 than Crackers, flavored, fish-shaped.
• While 1 kg of Crackers, flavored, fish-shaped contains 1.5 times more Vitamin B1, 2.3 times more Vitamin B2 and 3.1 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Crackers, flavored, fish-shaped provide similar amounts of Vitamin B5 per one kilogram.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Crackers, flavored, fish-shaped:

• 1 kilogram of California Red Kidney Beans has 2.3 times more Calcium, 8.2 times more Copper, 2 times more Iron, 6.4 times more Magnesium, 1.8 times more Manganese, 2.4 times more Phosphorus, 6.7 times more Potassium and 2.3 times more Zinc than Crackers, flavored, fish-shaped.
• While 1 kg of Crackers, flavored, fish-shaped contains 88.2 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Crackers, flavored, fish-shaped contain similar levels of Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 8 times more Fiber and 2.4 times more Protein than Crackers, flavored, fish-shaped.
• While 1 kg of Crackers, flavored, fish-shaped contains 1.4 times more Energy, 70.8 times more Fat, 57.2 times more Saturated Fat, 5 times more Omega 3 and 64.4 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Crackers, flavored, fish-shaped offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6