Comparing Nutrients in 1 kilogram Crackers, crispbread, rye VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, crispbread, rye	8%	3%	89%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Crackers, crispbread, rye	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	126% 3660kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	13.4% 13g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	4.53% 1.45g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	28% 4.8g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	632% 822g	175% 228g	130g per day for Men 19-50 years
Sugars	14.8% 10.7g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	434% 165g	168% 64g	38g per day for Men 19-50 years
Protein	141% 79g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, crispbread, rye	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	203% 2.43mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	112% 1.45mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	135% 6.76mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	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	118% 470μg	325% 1300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	54% 8.1mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, crispbread, rye	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	31% 310mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	240% 2.16mg	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	304% 24.3mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	186% 780mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	1076% 24.8mg	187% 4.3mg	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	384% 2690mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	94% 3190mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	665% 366μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	273% 4100mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	217% 24mg	91% 10mg	11mg per day for Men 19-50 years
Water	1.65% 61g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Crackers, crispbread, rye vs Boiled Kidney Beans:

• Crackers, crispbread, rye have 1.5 times more Vitamin B1, 2.5 times more Vitamin B2, 1.8 times more Vitamin B3, 3.1 times more Vitamin B5, 1.8 times more Vitamin B6 and 27 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.8 times more Vitamin B9, more Vitamin C and 1.4 times more Vitamin K than Crackers, crispbread, rye.
• Both Crackers, crispbread, rye as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Crackers, crispbread, rye vs Boiled Kidney Beans:

• Crackers, crispbread, rye have 1.9 times more Magnesium, 5.8 times more Manganese, 1.9 times more Phosphorus, 33.3 times more Selenium, 410 times more Sodium and 2.4 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Potassium and 11 times more Water than Crackers, crispbread, rye.
• Both Crackers, crispbread, rye and Boiled All Types Kidney Beans have similar amounts of Calcium, Copper and Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, crispbread, rye have 2.9 times more Energy, 2.6 times more Fat, 4.4 times more Omega 6, 3.6 times more Carbohydrate, 3.3 times more Sugars and 2.6 times more Fiber than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.2 times more Omega 3 than Crackers, crispbread, rye.
• Both Crackers, crispbread, rye and Boiled All Types Kidney Beans have similar amounts of Protein per 1 kg.
• Both Crackers, crispbread, rye as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.