Comparing Nutrients in 1 kilogram Boiled Red Kidney Beans VS Crackers, saltines (includes oyster, soda, soup)

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%

Macro Nutrients

	Boiled Red Kidney Beans	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	43.8% 1270kcal	144% 4180kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	89% 86.4g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	51.7% 16.5g	32g per day for Men 19-50 years
Omega 3	105% 1.68g	346% 5.53g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	251% 42.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	570% 741g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	17.8% 13g	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	2.62% 1.9g	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	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	195% 74g	73.7% 28g	38g per day for Men 19-50 years
Protein	155% 86.7g	169% 95g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	585% 7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	375% 4.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	403% 64.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	107% 5.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	66% 0.86mg	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	325% 1300μg	335% 1340μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	37.5% 0.9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	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	2% 0.3mg	76.7% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	212% 254μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	28% 280mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	154% 1.4mg	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	368% 29.4mg	696% 55.7mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	207% 4.77mg	298% 6.86mg	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	203% 1420mg	146% 1020mg	700mg per day for Men 19-50 years
Potassium	119% 4030mg	44.7% 1520mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	187% 103μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	627% 9410mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	62.7% 6.9mg	11mg per day for Men 19-50 years
Water	18% 669g	1.36% 50.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Crackers, saltines (includes oyster, soda, soup) per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Red Kidney Beans versus 1 kg of Crackers, saltines (includes oyster, soda, soup) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Red Kidney Beans vs Crackers, saltines (includes oyster, soda, soup):

• 1 kilogram of Boiled Red Kidney Beans has 1.4 times more Vitamin B6 than Crackers, saltines (includes oyster, soda, soup).
• While 1 kg of Crackers, saltines (includes oyster, soda, soup) contains 4.4 times more Vitamin B1, 8.4 times more Vitamin B2, 11.1 times more Vitamin B3, 2.4 times more Vitamin B5, more Vitamin B12, 38.3 times more Vitamin E and 3 times more Vitamin K than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Crackers, saltines (includes oyster, soda, soup) provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E
• Both Boiled Red Kidney Beans as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Red Kidney Beans vs Crackers, saltines (includes oyster, soda, soup):

• 1 kilogram of Boiled Red Kidney Beans has 1.5 times more Calcium, 1.7 times more Copper, 2 times more Magnesium, 1.4 times more Phosphorus, 2.7 times more Potassium and 1.6 times more Zinc than Crackers, saltines (includes oyster, soda, soup).
• While 1 kg of Crackers, saltines (includes oyster, soda, soup) contains 1.9 times more Iron, 1.4 times more Manganese, 8.6 times more Selenium and 470.5 times more Sodium than Boiled Red Kidney Beans.
• 1 kilogram of Crackers, saltines (includes oyster, soda, soup) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Red Kidney Beans has 2.6 times more Fiber than Crackers, saltines (includes oyster, soda, soup).
• While 1 kg of Crackers, saltines (includes oyster, soda, soup) contains 3.3 times more Energy, 17.3 times more Fat, 23 times more Saturated Fat, 3.3 times more Omega 3, 39.9 times more Omega 6 and 3.2 times more Carbohydrate than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Crackers, saltines (includes oyster, soda, soup) offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled Red Kidney Beans provide inadequate amounts of Omega 6