Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Crackers, wheat, sandwich, with peanut butter filling

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Crackers, wheat, sandwich, with peanut butter filling	11%	47%	42%

Macro Nutrients

	California Red Kidney Beans	Crackers, wheat, sandwich, with peanut butter filling	Recommended Dietary Allowance
Energy	114% 3300kcal	171% 4950kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	275% 267g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	144% 46g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	257% 4.1g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	496% 84.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	414% 538g	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	655% 249g	116% 44g	38g per day for Men 19-50 years
Protein	435% 244g	241% 135g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Crackers, wheat, sandwich, with peanut butter filling	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	324% 3.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	225% 2.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	367% 58.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	113% 5.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	105% 1.37mg	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	175% 700μg	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	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

	California Red Kidney Beans	Crackers, wheat, sandwich, with peanut butter filling	Recommended Dietary Allowance
Calcium	195% 1950mg	170% 1700mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	61% 0.55mg	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	334% 26.7mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	305% 7mg	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	496% 3470mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	87.4% 2970mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	396% 218μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	538% 8070mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	74.5% 8.2mg	11mg per day for Men 19-50 years
Water	3.18% 118g	0.92% 34g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Crackers, wheat, sandwich, with peanut butter filling:

• Raw California Red Kidney Beans have 1.4 times more Vitamin B1, 1.4 times more Vitamin B5, 2.9 times more Vitamin B6, 5.6 times more Vitamin B9 and more Vitamin C than Crackers, wheat, sandwich, with peanut butter filling.
• While Crackers, wheat, sandwich, with peanut butter filling contain 1.3 times more Vitamin B2 and 2.9 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Crackers, wheat, sandwich, with peanut butter filling have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Crackers, wheat, sandwich, with peanut butter filling:

• Raw California Red Kidney Beans have 20 times more Copper, 3.5 times more Iron, 4.2 times more Magnesium, 1.4 times more Manganese, 5 times more Potassium and 3.1 times more Zinc than Crackers, wheat, sandwich, with peanut butter filling.
• While Crackers, wheat, sandwich, with peanut butter filling contain 6.8 times more Selenium and 73.4 times more Sodium than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Crackers, wheat, sandwich, with peanut butter filling have similar amounts of Calcium and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw California Red Kidney Beans have 5.7 times more Fiber and 1.8 times more Protein than Crackers, wheat, sandwich, with peanut butter filling.
• While Crackers, wheat, sandwich, with peanut butter filling contain 1.5 times more Energy, 106.8 times more Fat, 127.8 times more Saturated Fat, 4.9 times more Omega 3 and 156.2 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Crackers, wheat, sandwich, with peanut butter filling have similar amounts of Carbohydrate per 1 kg.
• Both Raw California Red Kidney Beans as well as Crackers, wheat, sandwich, with peanut butter filling have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.