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

Macros Ratio

	Protein	Fat	Carbs
Crackers, cream, La Moderna Rikis Cream Crackers	6%	38%	56%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Crackers, cream, La Moderna Rikis Cream Crackers	Red Kidney Beans	Recommended Dietary Allowance
Energy	160% 4640kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	201% 195g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	82.3% 26.3g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	36% 6.12g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	499% 649g	471% 613g	130g per day for Men 19-50 years
Sugars	144% 104g	29% 21g	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	400% 152g	38g per day for Men 19-50 years
Protein	128% 72g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Crackers, cream, La Moderna Rikis Cream Crackers	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	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	132% 21mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, cream, La Moderna Rikis Cream Crackers	Red Kidney Beans	Recommended Dietary Allowance
Calcium	734% 7340mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	126% 1.13mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	836% 67mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	367% 8.45mg	483% 11mg	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	580% 4060mg	700mg per day for Men 19-50 years
Potassium	34.4% 1170mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	NA	58% 32μg	55μg per day for Men 19-50 years
Sodium	501% 7520mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	374% 41mg	254% 28mg	11mg per day for Men 19-50 years
Water	1.2% 44.8g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, cream, La Moderna Rikis Cream Crackers VS Red Kidney Beans per 1 kg

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

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

• 1 kilogram of Crackers, cream, La Moderna Rikis Cream Crackers has more Vitamin B12 than Red Kidney Beans.
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin B12

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

• 1 kilogram of Crackers, cream, La Moderna Rikis Cream Crackers has 8.8 times more Calcium, 62.7 times more Sodium and 1.5 times more Zinc than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 6.2 times more Copper, 4.9 times more Magnesium, 1.3 times more Manganese, 4.1 times more Phosphorus and 11.6 times more Potassium than Crackers, cream, La Moderna Rikis Cream Crackers.
• Both Crackers, cream, La Moderna Rikis Cream Crackers and Red Kidney Beans contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, cream, La Moderna Rikis Cream Crackers has 1.4 times more Energy, 18.4 times more Fat, 17.1 times more Saturated Fat, 2.7 times more Omega 6 and 5 times more Sugars than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 17.9 times more Omega 3, 6.3 times more Fiber and 3.1 times more Protein than Crackers, cream, La Moderna Rikis Cream Crackers.
• Both Crackers, cream, La Moderna Rikis Cream Crackers and Red Kidney Beans offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Crackers, cream, La Moderna Rikis Cream Crackers provide inadequate amounts of Omega 3
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6