Comparing Nutrients in 1 kilogram Crackers, cream, Gamesa Sabrosas VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, cream, Gamesa Sabrosas	6%	39%	55%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Crackers, cream, Gamesa Sabrosas	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	167% 4840kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	168% 53.6g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	141% 24g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	497% 646g	172% 224g	130g per day for Men 19-50 years
Sugars	129% 94g	NA	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	13% 9.5g	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	% 9.2g	NA	g per day for Men 19-50 years
Sucrose	% 62.2g	NA	g per day for Men 19-50 years
Fiber	63% 24g	245% 93g	38g per day for Men 19-50 years
Protein	125% 70g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Crackers, cream, Gamesa Sabrosas	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	248% 2.98mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	185% 2.4mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	318% 50.8mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	92% 4.62mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	80% 1.04mg	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	373% 1490μg	185% 740μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	192% 4.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	106% 16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	149% 179μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, cream, Gamesa Sabrosas	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	26% 260mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	321% 2.9mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	923% 73.8mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	338% 7.8mg	138% 3.18mg	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	140% 980mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	38% 1290mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	173% 95μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	765% 11480mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	60% 6.6mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	1.2% 44.5g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Crackers, cream, Gamesa Sabrosas vs Boiled California Red Kidney Beans:

• Crackers, cream, Gamesa Sabrosas have 2.3 times more Vitamin B1, 3.9 times more Vitamin B2, 9.4 times more Vitamin B3, 2.1 times more Vitamin B5, 2 times more Vitamin B9 and more Vitamin B12 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.6 times more Vitamin B6 than Crackers, cream, Gamesa Sabrosas.

Comparing minerals per 1 kilogram for Crackers, cream, Gamesa Sabrosas vs Boiled California Red Kidney Beans:

• Crackers, cream, Gamesa Sabrosas have 2.5 times more Iron, 2.4 times more Manganese, 7.9 times more Selenium and 287 times more Sodium than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.5 times more Calcium, 2.6 times more Copper, 1.9 times more Magnesium, 1.4 times more Phosphorus, 3.2 times more Potassium, 1.3 times more Zinc and 15 times more Water than Crackers, cream, Gamesa Sabrosas.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, cream, Gamesa Sabrosas have 3.9 times more Energy, 226.3 times more Fat, 383 times more Saturated Fat, 1.4 times more Omega 3, 120.1 times more Omega 6 and 2.9 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 3.9 times more Fiber and 1.3 times more Protein than Crackers, cream, Gamesa Sabrosas.
• Both Crackers, cream, Gamesa Sabrosas as well as Boiled California Red Kidney Beans have insufficient amounts of Glucose and Sucrose in 1 kg.