Comparing Nutrients in 1 kilogram Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	157% 4560kcal	28% 810kcal	2900kcal per day for Men 19-50 years
Fat	159% 154g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	178% 57g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	78% 13.3g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	592% 769g	114% 148g	130g per day for Men 19-50 years
Sugars	53.8% 39g	25.5% 18.5g	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	4.14% 3g	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	% 4g	% 0g	g per day for Men 19-50 years
Sucrose	% 32g	% 18.5g	g per day for Men 19-50 years
Fiber	79% 30g	113% 43g	38g per day for Men 19-50 years
Protein	44.6% 25g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.4% 6.3mg	31% 4.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	61.5% 0.8mg	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	17.5% 70μg	57.5% 230μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	8.9% 8mg	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	28% 280mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	163% 1.47mg	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	70% 5.6mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	127% 2.9mg	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	81.4% 570mg	151% 1060mg	700mg per day for Men 19-50 years
Potassium	25.3% 860mg	76.5% 2600mg	3400mg per day for Men 19-50 years
Selenium	NA	20% 11μg	55μg per day for Men 19-50 years
Sodium	593% 8900mg	171% 2560mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	0.67% 25g	21% 780g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour VS Canned Red Kidney Beans with Liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour versus 1 kg of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Canned Red Kidney Beans with Liquids:

• 1 kilogram of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour has 1.5 times more Vitamin B2 and 1.3 times more Vitamin B3 than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 1.8 times more Vitamin B1 and 3.3 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have insufficient amounts of Vitamin B9

Comparing minerals per 1 kilogram for Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Canned Red Kidney Beans with Liquids:

• 1 kilogram of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour has 3.5 times more Sodium than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 1.7 times more Copper, 2.2 times more Iron, 2 times more Magnesium, 1.9 times more Phosphorus, 3 times more Potassium, 1.4 times more Zinc and 31.4 times more Water than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Canned Red Kidney Beans with Liquids contain similar levels of Calcium and Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour has 5.6 times more Energy, 42.8 times more Fat, 45.7 times more Saturated Fat, 16 times more Omega 6, 5.2 times more Carbohydrate and 2.1 times more Sugars than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 1.5 times more Omega 3, 1.4 times more Fiber and 2.1 times more Protein than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• 1 kilogram of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6