Comparing Nutrients in 1 kilogram Red Kidney Beans VS Crackers, wheat, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Crackers, wheat, reduced fat	8%	27%	65%

Macro Nutrients

	Red Kidney Beans	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Energy	116% 3370kcal	153% 4440kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	138% 134g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	66% 21g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	542% 8.67g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	364% 61.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	550% 715g	130g per day for Men 19-50 years
Sugars	29% 21g	207% 150g	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	12% 8.8g	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	% 15.5g	g per day for Men 19-50 years
Sucrose	NA	% 92g	g per day for Men 19-50 years
Fiber	400% 152g	89.5% 34g	38g per day for Men 19-50 years
Protein	402% 225g	167% 93g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Crackers, wheat, reduced fat	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	521% 6.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	208% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	320% 51.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	115% 1.5mg	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	318% 1270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	58.3% 1.4μg	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	78.7% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	206% 247μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Calcium	83% 830mg	80% 800mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	248% 2.23mg	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	628% 50.2mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	112% 470mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	925% 21.3mg	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	369% 2580mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	61.8% 2100mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	189% 104μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	517% 7760mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	158% 17.4mg	11mg per day for Men 19-50 years
Water	3.18% 118g	0.74% 27.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Crackers, wheat, reduced fat per 1 kg

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

Lets compare vitamin content per 1 kilogram of Red Kidney Beans vs Crackers, wheat, reduced fat:

• 1 kilogram of Red Kidney Beans has 1.5 times more Vitamin B5, 2.6 times more Vitamin B6, 3.1 times more Vitamin B9 and more Vitamin C than Crackers, wheat, reduced fat.
• While 1 kg of Crackers, wheat, reduced fat contains 1.3 times more Vitamin B2, 2.4 times more Vitamin B3, more Vitamin B12, 5.6 times more Vitamin E and 4.4 times more Vitamin K than Raw Red Kidney Beans.
• Both Red Kidney Beans and Crackers, wheat, reduced fat 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, wheat, reduced fat have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Crackers, wheat, reduced fat have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Red Kidney Beans vs Crackers, wheat, reduced fat:

• 1 kilogram of Red Kidney Beans has 3.1 times more Copper, 1.3 times more Iron, 2.9 times more Magnesium, 1.6 times more Phosphorus, 6.5 times more Potassium and 1.6 times more Zinc than Crackers, wheat, reduced fat.
• While 1 kg of Crackers, wheat, reduced fat contains 1.9 times more Manganese, 3.3 times more Selenium and 64.7 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Crackers, wheat, reduced fat contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 4.5 times more Fiber and 2.4 times more Protein than Crackers, wheat, reduced fat.
• While 1 kg of Crackers, wheat, reduced fat contains 1.3 times more Energy, 12.6 times more Fat, 13.7 times more Saturated Fat, 2.4 times more Omega 3, 27.1 times more Omega 6 and 7.1 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Crackers, wheat, reduced fat offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6