Comparing Nutrients in 1 kilogram Crackers, cream, Gamesa Sabrosas VS Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, cream, Gamesa Sabrosas	6%	39%	55%
Navy Beans	26%	4%	70%

Macro Nutrients

	Crackers, cream, Gamesa Sabrosas	Navy Beans	Recommended Dietary Allowance
Energy	167% 4840kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	168% 53.6g	5.3% 1.7g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	336% 5.38g	1.6g per day for Men 19-50 years
Omega 6	141% 24g	19.7% 3.35g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	497% 646g	467% 608g	130g per day for Men 19-50 years
Sugars	129% 94g	53.5% 38.8g	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	13% 9.5g	0% 0g	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	% 2.1g	g per day for Men 19-50 years
Sucrose	% 62.2g	% 33.3g	g per day for Men 19-50 years
Fiber	63% 24g	403% 153g	38g per day for Men 19-50 years
Protein	125% 70g	399% 223g	56g per day for Men 19-50 years

Vitamins

	Crackers, cream, Gamesa Sabrosas	Navy 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	646% 7.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	185% 2.4mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	318% 50.8mg	137% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	92% 4.62mg	149% 7.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	329% 4.3mg	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	910% 3640μg	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	NA	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	149% 179μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, cream, Gamesa Sabrosas	Navy Beans	Recommended Dietary Allowance
Calcium	26% 260mg	147% 1470mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	927% 8.34mg	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	686% 55mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	417% 1750mg	420mg per day for Men 19-50 years
Manganese	338% 7.8mg	617% 14mg	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	581% 4070mg	700mg per day for Men 19-50 years
Potassium	38% 1290mg	349% 11850mg	3400mg per day for Men 19-50 years
Selenium	173% 95μg	200% 110μg	55μg per day for Men 19-50 years
Sodium	765% 11480mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	60% 6.6mg	332% 36.5mg	11mg per day for Men 19-50 years
Water	1.2% 44.5g	3.27% 121g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, cream, Gamesa Sabrosas VS Navy Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, cream, Gamesa Sabrosas versus 1 kg of Navy 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 Navy Beans:

• 1 kilogram of Crackers, cream, Gamesa Sabrosas has 1.5 times more Vitamin B2, 2.3 times more Vitamin B3, more Vitamin B12, 79.5 times more Vitamin E and 7.2 times more Vitamin K than Navy Beans.
• While 1 kg of Raw Navy Beans contains 2.6 times more Vitamin B1, 1.6 times more Vitamin B5, 6.6 times more Vitamin B6 and 2.4 times more Vitamin B9 than Crackers, cream, Gamesa Sabrosas.
• 1 kilogram of Navy Beans have insufficient amounts of Vitamin B12 and Vitamin E

Comparing minerals per 1 kilogram for Crackers, cream, Gamesa Sabrosas vs Navy Beans:

• 1 kilogram of Crackers, cream, Gamesa Sabrosas has 1.3 times more Iron and 229.6 times more Sodium than Navy Beans.
• While 1 kg of Raw Navy Beans contains 5.7 times more Calcium, 7.5 times more Copper, 7 times more Magnesium, 1.8 times more Manganese, 4.2 times more Phosphorus, 9.2 times more Potassium and 5.5 times more Zinc than Crackers, cream, Gamesa Sabrosas.
• Both Crackers, cream, Gamesa Sabrosas and Navy Beans contain similar levels of Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, cream, Gamesa Sabrosas has 1.4 times more Energy, 13.6 times more Fat, 31.5 times more Saturated Fat, 7.2 times more Omega 6 and 2.4 times more Sugars than Navy Beans.
• While 1 kg of Raw Navy Beans contains 12 times more Omega 3, 6.4 times more Fiber and 3.2 times more Protein than Crackers, cream, Gamesa Sabrosas.
• Both Crackers, cream, Gamesa Sabrosas and Navy Beans offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Navy Beans provide inadequate amounts of Omega 6