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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Energy	114% 3300kcal	153% 4430kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	177% 172g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	106% 34g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	235% 3.76g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	366% 62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	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	655% 249g	276% 105g	38g per day for Men 19-50 years
Protein	435% 244g	157% 88g	56g per day for Men 19-50 years

Vitamins

	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	441% 5.3mg	168% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	282% 45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	163% 8.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	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	985% 3940μg	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	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	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

	California Red Kidney Beans	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Calcium	195% 1950mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	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	1169% 94mg	385% 31mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	236% 990mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	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	579% 4050mg	421% 2950mg	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	267% 147μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	124% 1860mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	195% 21.5mg	11mg per day for Men 19-50 years
Water	3.18% 118g	0.73% 27g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 2.6 times more Vitamin B1, 2.2 times more Vitamin B2, 2.2 times more Vitamin B6, 14.1 times more Vitamin B9 and more Vitamin C than Crackers, whole-wheat, low salt.
• While Crackers, whole-wheat, low salt contain 2.2 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Crackers, whole-wheat, low salt have similar amounts of Vitamin B5 per 1 kg.
• Both Raw 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 California Red Kidney Beans vs Crackers, whole-wheat, low salt:

• Raw California Red Kidney Beans have 3.9 times more Calcium, 2.5 times more Copper, 3 times more Iron, 1.6 times more Magnesium, 1.4 times more Phosphorus and 5 times more Potassium than Crackers, whole-wheat, low salt.
• While Crackers, whole-wheat, low salt contain 2.2 times more Manganese, 4.6 times more Selenium and 16.9 times more Sodium than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Crackers, whole-wheat, low salt have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw California Red Kidney Beans have 2.4 times more Fiber and 2.8 times more Protein than Crackers, whole-wheat, low salt.
• While Crackers, whole-wheat, low salt contain 1.3 times more Energy, 68.8 times more Fat, 94.3 times more Saturated Fat, 4.5 times more Omega 3 and 115.1 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Crackers, whole-wheat, low salt have similar amounts of Carbohydrate per 1 kg.
• Both Raw California Red Kidney Beans as well as Crackers, whole-wheat, low salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.