Comparing Nutrients in 1 kilogram Red Kidney Beans VS Crackers, standard snack-type, regular

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Crackers, standard snack-type, regular	5%	47%	48%

Macro Nutrients

	Red Kidney Beans	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Energy	116% 3370kcal	176% 5100kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	272% 264g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	174% 55.6g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	966% 15.5g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	681% 116g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	472% 613g	130g per day for Men 19-50 years
Sugars	29% 21g	113% 81.8g	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	4% 2.9g	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	% 4.7g	g per day for Men 19-50 years
Sucrose	NA	% 69.5g	g per day for Men 19-50 years
Fiber	400% 152g	60.5% 23g	38g per day for Men 19-50 years
Protein	402% 225g	119% 66.4g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Crackers, standard snack-type, regular	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	347% 4.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	351% 4.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	272% 43.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	48.5% 0.63mg	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	230% 920μg	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	14% 2.1mg	202% 30.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	578% 693μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Calcium	83% 830mg	120% 1200mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	116% 1.04mg	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	504% 40.3mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	213% 4.9mg	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	354% 2480mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	34.7% 1180mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	122% 67μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	484% 7260mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	3.18% 118g	0.85% 31.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Crackers, standard snack-type, regular per 1 kg

Compare the macro and micronutrient content in 1 kg of Red Kidney Beans versus 1 kg of Crackers, standard snack-type, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Red Kidney Beans vs Crackers, standard snack-type, regular:

• 1 kilogram of Red Kidney Beans has 1.5 times more Vitamin B1, 1.9 times more Vitamin B5, 6.3 times more Vitamin B6, 4.3 times more Vitamin B9 and more Vitamin C than Crackers, standard snack-type, regular.
• While 1 kg of Crackers, standard snack-type, regular contains 2.1 times more Vitamin B2, 2.1 times more Vitamin B3, 14.4 times more Vitamin E and 12.4 times more Vitamin K than Raw Red Kidney Beans.
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin E
• 1 kilogram of Crackers, standard snack-type, regular have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Crackers, standard snack-type, regular 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, standard snack-type, regular:

• 1 kilogram of Red Kidney Beans has 6.7 times more Copper, 1.7 times more Iron, 7.7 times more Magnesium, 2.3 times more Manganese, 1.6 times more Phosphorus, 11.5 times more Potassium and 5.7 times more Zinc than Crackers, standard snack-type, regular.
• While 1 kg of Crackers, standard snack-type, regular contains 1.4 times more Calcium, 2.1 times more Selenium and 60.5 times more Sodium than Raw Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 6.6 times more Fiber and 3.4 times more Protein than Crackers, standard snack-type, regular.
• While 1 kg of Crackers, standard snack-type, regular contains 1.5 times more Energy, 24.9 times more Fat, 36.1 times more Saturated Fat, 4.3 times more Omega 3, 50.8 times more Omega 6 and 3.9 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Crackers, standard snack-type, regular offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6