Comparing Nutrients in 1 kilogram Red Kidney Beans VS Crackers, cream, La Moderna Rikis Cream Crackers

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Crackers, cream, La Moderna Rikis Cream Crackers	6%	38%	56%

Macro Nutrients

	Red Kidney Beans	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Energy	116% 3370kcal	160% 4640kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	201% 195g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	82.3% 26.3g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	36% 6.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	499% 649g	130g per day for Men 19-50 years
Sugars	29% 21g	144% 104g	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	15% 11g	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	% 9.5g	g per day for Men 19-50 years
Sucrose	NA	% 79.7g	g per day for Men 19-50 years
Fiber	400% 152g	63% 24g	38g per day for Men 19-50 years
Protein	402% 225g	128% 72g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	507% 6.1mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	333% 8μg	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	14% 2.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Calcium	83% 830mg	734% 7340mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	126% 1.13mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	836% 67mg	830% 66.4mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	367% 8.45mg	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	580% 4060mg	143% 1000mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	34.4% 1170mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	NA	55μg per day for Men 19-50 years
Sodium	8% 120mg	501% 7520mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	374% 41mg	11mg per day for Men 19-50 years
Water	3.18% 118g	1.2% 44.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Crackers, cream, La Moderna Rikis Cream Crackers per 1 kg

Compare the macro and micronutrient content in 1 kg of Red Kidney Beans versus 1 kg of Crackers, cream, La Moderna Rikis Cream Crackers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Red Kidney Beans vs Crackers, cream, La Moderna Rikis Cream Crackers:

• 1 kg of Crackers, cream, La Moderna Rikis Cream Crackers contains more Vitamin B12 than Raw Red Kidney Beans.
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin B12

Comparing minerals per 1 kilogram for Red Kidney Beans vs Crackers, cream, La Moderna Rikis Cream Crackers:

• 1 kilogram of Red Kidney Beans has 6.2 times more Copper, 4.9 times more Magnesium, 1.3 times more Manganese, 4.1 times more Phosphorus and 11.6 times more Potassium than Crackers, cream, La Moderna Rikis Cream Crackers.
• While 1 kg of Crackers, cream, La Moderna Rikis Cream Crackers contains 8.8 times more Calcium, 62.7 times more Sodium and 1.5 times more Zinc than Raw Red Kidney Beans.
• Both Red Kidney Beans and Crackers, cream, La Moderna Rikis Cream Crackers contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 17.9 times more Omega 3, 6.3 times more Fiber and 3.1 times more Protein than Crackers, cream, La Moderna Rikis Cream Crackers.
• While 1 kg of Crackers, cream, La Moderna Rikis Cream Crackers contains 1.4 times more Energy, 18.4 times more Fat, 17.1 times more Saturated Fat, 2.7 times more Omega 6 and 5 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Crackers, cream, La Moderna Rikis Cream Crackers offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6
• 1 kilogram of Crackers, cream, La Moderna Rikis Cream Crackers provide inadequate amounts of Omega 3