Comparing Nutrients in 1 kilogram Crackers, cream, La Moderna Rikis Cream Crackers VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, cream, La Moderna Rikis Cream Crackers	6%	38%	56%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Crackers, cream, La Moderna Rikis Cream Crackers	California Red Kidney Beans	Recommended Dietary Allowance
Energy	160% 4640kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	201% 195g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	82.3% 26.3g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	36% 6.12g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	499% 649g	460% 598g	130g per day for Men 19-50 years
Sugars	144% 104g	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	15% 11g	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	% 9.5g	NA	g per day for Men 19-50 years
Sucrose	% 79.7g	NA	g per day for Men 19-50 years
Fiber	63% 24g	655% 249g	38g per day for Men 19-50 years
Protein	128% 72g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Crackers, cream, La Moderna Rikis Cream Crackers	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	NA	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	305% 3.97mg	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	NA	985% 3940μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	333% 8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	50% 45mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, cream, La Moderna Rikis Cream Crackers	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	734% 7340mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	126% 1.13mg	1222% 11mg	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	830% 66.4mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	367% 8.45mg	435% 10mg	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	143% 1000mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	34.4% 1170mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	NA	58% 32μg	55μg per day for Men 19-50 years
Sodium	501% 7520mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	374% 41mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	1.2% 44.8g	3.18% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Crackers, cream, La Moderna Rikis Cream Crackers vs California Red Kidney Beans:

• Crackers, cream, La Moderna Rikis Cream Crackers have more Vitamin B12 than Raw California Red Kidney Beans.

Comparing minerals per 1 kilogram for Crackers, cream, La Moderna Rikis Cream Crackers vs California Red Kidney Beans:

• Crackers, cream, La Moderna Rikis Cream Crackers have 3.8 times more Calcium, 68.4 times more Sodium and 1.6 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 9.7 times more Copper, 1.4 times more Iron, 5.7 times more Magnesium, 4.1 times more Phosphorus and 12.7 times more Potassium than Crackers, cream, La Moderna Rikis Cream Crackers.
• Both Crackers, cream, La Moderna Rikis Cream Crackers and Raw California Red Kidney Beans have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, cream, La Moderna Rikis Cream Crackers have 1.4 times more Energy, 78 times more Fat, 73.2 times more Saturated Fat and 11.3 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.2 times more Omega 3, 10.4 times more Fiber and 3.4 times more Protein than Crackers, cream, La Moderna Rikis Cream Crackers.
• Both Crackers, cream, La Moderna Rikis Cream Crackers and Raw California Red Kidney Beans have similar amounts of Carbohydrate per 1 kg.
• Both Crackers, cream, La Moderna Rikis Cream Crackers as well as Raw California Red Kidney Beans have insufficient amounts of Glucose and Sucrose in 1 kg.