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

Macros Ratio

	Protein	Fat	Carbs
Crackers, cream, Gamesa Sabrosas	6%	39%	55%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Crackers, cream, Gamesa Sabrosas	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	167% 4840kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	168% 53.6g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	141% 24g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	497% 646g	175% 228g	130g per day for Men 19-50 years
Sugars	129% 94g	4.4% 3.2g	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	195% 74g	38g per day for Men 19-50 years
Protein	125% 70g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, cream, Gamesa Sabrosas	Boiled 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	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	185% 2.4mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	318% 50.8mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	92% 4.62mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	92% 1.2mg	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	325% 1300μg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	149% 179μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, cream, Gamesa Sabrosas	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	26% 260mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	269% 2.42mg	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	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	338% 7.8mg	207% 4.77mg	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	203% 1420mg	700mg per day for Men 19-50 years
Potassium	38% 1290mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	173% 95μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	765% 11480mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	60% 6.6mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	1.2% 44.5g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, cream, Gamesa Sabrosas VS Boiled Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, cream, Gamesa Sabrosas versus 1 kg of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Crackers, cream, Gamesa Sabrosas has 1.9 times more Vitamin B1, 4.1 times more Vitamin B2, 8.8 times more Vitamin B3, 2.1 times more Vitamin B5, more Vitamin B12, 53 times more Vitamin E and 2.1 times more Vitamin K than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 1.8 times more Vitamin B6 than Crackers, cream, Gamesa Sabrosas.
• Both Crackers, cream, Gamesa Sabrosas and Boiled Red Kidney Beans provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E

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

• 1 kilogram of Crackers, cream, Gamesa Sabrosas has 2.5 times more Iron, 1.6 times more Manganese, 7.9 times more Selenium and 574 times more Sodium than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 2.2 times more Copper, 1.8 times more Magnesium, 1.4 times more Phosphorus, 3.1 times more Potassium and 1.6 times more Zinc than Crackers, cream, Gamesa Sabrosas.
• Both Crackers, cream, Gamesa Sabrosas and Boiled Red Kidney Beans contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, cream, Gamesa Sabrosas has 3.8 times more Energy, 40.7 times more Fat, 74.5 times more Saturated Fat, 22.4 times more Omega 6, 2.8 times more Carbohydrate and 29.3 times more Sugars than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 3.7 times more Omega 3 and 3.1 times more Fiber than Crackers, cream, Gamesa Sabrosas.
• Both Crackers, cream, Gamesa Sabrosas and Boiled Red Kidney Beans offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled Red Kidney Beans provide inadequate amounts of Omega 6