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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%

Macro Nutrients

	Red Kidney Beans	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	116% 3370kcal	144% 4180kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	89% 86.4g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	51.7% 16.5g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	346% 5.53g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	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	471% 613g	570% 741g	130g per day for Men 19-50 years
Sugars	29% 21g	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	400% 152g	73.7% 28g	38g per day for Men 19-50 years
Protein	402% 225g	169% 95g	56g per day for Men 19-50 years

Vitamins

	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	507% 6.1mg	585% 7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	375% 4.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	403% 64.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	107% 5.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	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	985% 3940μg	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	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	14% 2.1mg	76.7% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	212% 254μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	83% 830mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	154% 1.4mg	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	696% 55.7mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	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	580% 4060mg	146% 1020mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	44.7% 1520mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	187% 103μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	627% 9410mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	62.7% 6.9mg	11mg per day for Men 19-50 years
Water	3.18% 118g	1.36% 50.5g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of 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 Red Kidney Beans vs Crackers, saltines (includes oyster, soda, soup):

• 1 kilogram of Red Kidney Beans has 1.5 times more Vitamin B5, 4.6 times more Vitamin B6, 2.9 times more Vitamin B9 and more Vitamin C than Crackers, saltines (includes oyster, soda, soup).
• While 1 kg of Crackers, saltines (includes oyster, soda, soup) contains 2.3 times more Vitamin B2, 3.1 times more Vitamin B3, more Vitamin B12, 5.5 times more Vitamin E and 4.5 times more Vitamin K than Raw Red Kidney Beans.
• Both Red Kidney Beans and Crackers, saltines (includes oyster, soda, soup) provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E
• 1 kilogram of Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

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

• 1 kilogram of Red Kidney Beans has 4.4 times more Calcium, 5 times more Copper, 1.2 times more Iron, 6 times more Magnesium, 1.6 times more Manganese, 4 times more Phosphorus, 8.9 times more Potassium and 4 times more Zinc than Crackers, saltines (includes oyster, soda, soup).
• While 1 kg of Crackers, saltines (includes oyster, soda, soup) contains 3.2 times more Selenium and 78.4 times more Sodium than Raw 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 Red Kidney Beans has 1.6 times more Sugars, 5.4 times more Fiber and 2.4 times more Protein than Crackers, saltines (includes oyster, soda, soup).
• While 1 kg of Crackers, saltines (includes oyster, soda, soup) contains 8.2 times more Fat, 10.7 times more Saturated Fat, 1.5 times more Omega 3 and 18.7 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Crackers, saltines (includes oyster, soda, soup) offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6