Comparing Nutrients in 1 kilogram Crackers, matzo, plain VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, matzo, plain	10%	3%	87%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Crackers, matzo, plain	California Red Kidney Beans	Recommended Dietary Allowance
Energy	136% 3950kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	14.4% 14g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	7.06% 2.26g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	33.5% 5.7g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	644% 837g	460% 598g	130g per day for Men 19-50 years
Sugars	4% 2.9g	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	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	79% 30g	655% 249g	38g per day for Men 19-50 years
Protein	179% 100g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Crackers, matzo, plain	California Red 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	323% 3.87mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	224% 2.9mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	243% 39mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88.6% 4.43mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	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	42.5% 170μg	985% 3940μg	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	50% 45mg	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	4% 0.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, matzo, plain	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	13% 130mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	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	395% 31.6mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	283% 6.5mg	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	127% 890mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	33% 1120mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	671% 369μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	62% 6.8mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	1.16% 43g	3.18% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Crackers, matzo, plain vs California Red Kidney Beans:

• Crackers, matzo, plain have 1.3 times more Vitamin B2 and 1.9 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.4 times more Vitamin B1, 1.8 times more Vitamin B5, 3.5 times more Vitamin B6, 23.2 times more Vitamin B9 and more Vitamin C than Crackers, matzo, plain.
• Both Crackers, matzo, plain as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Crackers, matzo, plain vs California Red Kidney Beans:

• Crackers, matzo, plain have 11.5 times more Selenium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 15 times more Calcium, 18.3 times more Copper, 3 times more Iron, 6.4 times more Magnesium, 1.5 times more Manganese, 4.6 times more Phosphorus, 13.3 times more Potassium and 3.8 times more Zinc than Crackers, matzo, plain.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, matzo, plain have 5.6 times more Fat, 10.6 times more Omega 6 and 1.4 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.6 times more Omega 3, 8.3 times more Fiber and 2.4 times more Protein than Crackers, matzo, plain.
• Both Crackers, matzo, plain and Raw California Red Kidney Beans have similar amounts of Energy per 1 kg.
• Both Crackers, matzo, plain as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.