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

Macros Ratio

	Protein	Fat	Carbs
Crackers, cream, La Moderna Rikis Cream Crackers	6%	38%	56%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Crackers, cream, La Moderna Rikis Cream Crackers	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	160% 4640kcal	113% 3290kcal	2900kcal per day for Men 19-50 years
Fat	201% 195g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	82.3% 26.3g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	95% 1.52g	1.6g per day for Men 19-50 years
Omega 6	36% 6.12g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	499% 649g	449% 583g	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	452% 253g	56g per day for Men 19-50 years

Vitamins

	Crackers, cream, La Moderna Rikis Cream Crackers	Royal 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	325% 3.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	185% 2.4mg	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% 3.96mg	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	983% 3930μg	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	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	734% 7340mg	131% 1310mg	1000mg per day for Men 19-50 years
Copper	126% 1.13mg	1111% 10mg	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	1088% 87mg	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	482% 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	396% 13460mg	3400mg per day for Men 19-50 years
Selenium	NA	58% 32μg	55μg per day for Men 19-50 years
Sodium	501% 7520mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	374% 41mg	242% 26.6mg	11mg per day for Men 19-50 years
Water	1.2% 44.8g	3.2% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, cream, La Moderna Rikis Cream Crackers VS Royal 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 Royal 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 Royal Red Kidney Beans:

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

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

• 1 kilogram of Crackers, cream, La Moderna Rikis Cream Crackers has 5.6 times more Calcium, 57.8 times more Sodium and 1.5 times more Zinc than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 8.8 times more Copper, 1.3 times more Iron, 4.9 times more Magnesium, 1.3 times more Manganese, 4.1 times more Phosphorus and 11.5 times more Potassium than Crackers, cream, La Moderna Rikis Cream Crackers.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, cream, La Moderna Rikis Cream Crackers has 1.4 times more Energy, 43.3 times more Fat, 40.5 times more Saturated Fat and 6.3 times more Omega 6 than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 7.6 times more Omega 3, 10.4 times more Fiber and 3.5 times more Protein than Crackers, cream, La Moderna Rikis Cream Crackers.
• Both Crackers, cream, La Moderna Rikis Cream Crackers and Royal 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 Royal Red Kidney Beans provide inadequate amounts of Omega 6