Comparing Nutrients in 1 kilogram Red Kidney Beans VS Crackers, rye, wafers, plain

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Crackers, rye, wafers, plain	10%	2%	88%

Macro Nutrients

	Red Kidney Beans	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Energy	116% 3370kcal	115% 3340kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	9.28% 9g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	3.38% 1.08g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	20.5% 3.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	618% 804g	130g per day for Men 19-50 years
Sugars	29% 21g	14% 10g	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	400% 152g	603% 229g	38g per day for Men 19-50 years
Protein	402% 225g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	507% 6.1mg	356% 4.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	222% 2.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	208% 2.7mg	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	113% 450μg	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	1.1% 1mg	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	14% 2.1mg	53.3% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	47.5% 57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Calcium	83% 830mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	512% 4.6mg	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	743% 59.4mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	288% 1210mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	2333% 53.7mg	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	580% 4060mg	477% 3340mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	146% 4950mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	433% 238μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	371% 5570mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	255% 28mg	11mg per day for Men 19-50 years
Water	3.18% 118g	1.35% 50g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Crackers, rye, wafers, plain per 1 kg

Compare the macro and micronutrient content in 1 kg of Red Kidney Beans versus 1 kg of Crackers, rye, wafers, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Red Kidney Beans vs Crackers, rye, wafers, plain:

• 1 kilogram of Red Kidney Beans has 1.4 times more Vitamin B1, 1.3 times more Vitamin B3, 1.4 times more Vitamin B5, 1.5 times more Vitamin B6, 8.8 times more Vitamin B9 and 45 times more Vitamin C than Crackers, rye, wafers, plain.
• While 1 kg of Crackers, rye, wafers, plain contains 1.3 times more Vitamin B2 and 3.8 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Crackers, rye, wafers, plain provide similar amounts of Vitamin K per one kilogram.
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin E
• 1 kilogram of Crackers, rye, wafers, plain have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Crackers, rye, wafers, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Red Kidney Beans vs Crackers, rye, wafers, plain:

• 1 kilogram of Red Kidney Beans has 2.1 times more Calcium, 1.5 times more Copper, 1.2 times more Phosphorus and 2.7 times more Potassium than Crackers, rye, wafers, plain.
• While 1 kg of Crackers, rye, wafers, plain contains 4.8 times more Manganese, 7.4 times more Selenium and 46.4 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Crackers, rye, wafers, plain contain similar levels of Iron, Magnesium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 7.5 times more Omega 3, 2.1 times more Sugars and 2.3 times more Protein than Crackers, rye, wafers, plain.
• While 1 kg of Crackers, rye, wafers, plain contains 1.5 times more Omega 6, 1.3 times more Carbohydrate and 1.5 times more Fiber than Raw Red Kidney Beans.
• Both Red Kidney Beans and Crackers, rye, wafers, plain offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6