Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Crackers, wheat, reduced fat

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Crackers, wheat, reduced fat	8%	27%	65%

Macro Nutrients

	California Red Kidney Beans	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Energy	114% 3300kcal	153% 4440kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	138% 134g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	66% 21g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	542% 8.67g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	364% 61.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	550% 715g	130g per day for Men 19-50 years
Sugars	NA	207% 150g	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	12% 8.8g	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	% 15.5g	g per day for Men 19-50 years
Sucrose	NA	% 92g	g per day for Men 19-50 years
Fiber	655% 249g	89.5% 34g	38g per day for Men 19-50 years
Protein	435% 244g	167% 93g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Crackers, wheat, reduced fat	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	521% 6.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	208% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	320% 51.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	115% 1.5mg	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	318% 1270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	58.3% 1.4μg	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	78.7% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	206% 247μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Calcium	195% 1950mg	80% 800mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	248% 2.23mg	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	628% 50.2mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	112% 470mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	925% 21.3mg	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	369% 2580mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	61.8% 2100mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	189% 104μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	517% 7760mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	158% 17.4mg	11mg per day for Men 19-50 years
Water	3.18% 118g	0.74% 27.3g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Crackers, wheat, reduced fat per 1 kg

Compare the macro and micronutrient content in 1 kg of California Red Kidney Beans versus 1 kg of Crackers, wheat, reduced fat 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, wheat, reduced fat:

• 1 kilogram of California Red Kidney Beans has 1.5 times more Vitamin B5, 2.6 times more Vitamin B6, 3.1 times more Vitamin B9 and more Vitamin C than Crackers, wheat, reduced fat.
• While 1 kg of Crackers, wheat, reduced fat contains 2.5 times more Vitamin B3 and more Vitamin B12 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Crackers, wheat, reduced fat provide similar amounts of Vitamin B1 and Vitamin B2 per one kilogram.
• 1 kilogram of California Red Kidney Beans have insufficient amounts of Vitamin B12
• 1 kilogram of Crackers, wheat, reduced fat have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Crackers, wheat, reduced fat have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Crackers, wheat, reduced fat:

• 1 kilogram of California Red Kidney Beans has 2.4 times more Calcium, 4.9 times more Copper, 1.9 times more Iron, 3.4 times more Magnesium, 1.6 times more Phosphorus, 7.1 times more Potassium and 1.5 times more Zinc than Crackers, wheat, reduced fat.
• While 1 kg of Crackers, wheat, reduced fat contains 2.1 times more Manganese, 3.3 times more Selenium and 70.5 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 7.3 times more Fiber and 2.6 times more Protein than Crackers, wheat, reduced fat.
• While 1 kg of Crackers, wheat, reduced fat contains 1.3 times more Energy, 53.5 times more Fat, 58.7 times more Saturated Fat, 10.3 times more Omega 3 and 114.4 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Crackers, wheat, reduced fat offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6