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

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, plain	13%	8%	79%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Crackers, melba toast, plain	California Red Kidney Beans	Recommended Dietary Allowance
Energy	134% 3900kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	14% 4.45g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	71% 12g	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	589% 766g	460% 598g	130g per day for Men 19-50 years
Sugars	13% 9.4g	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	166% 63g	655% 249g	38g per day for Men 19-50 years
Protein	216% 121g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, 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	344% 4.13mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	210% 2.73mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	257% 41mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.93mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	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	310% 1240μg	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	28.7% 4.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, plain	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	93% 930mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	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	463% 37mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	491% 11.3mg	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	280% 1960mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	59.4% 2020mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	633% 348μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	399% 5980mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	183% 20mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	1.38% 51g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, melba toast, plain VS California Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, melba toast, plain versus 1 kg of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Crackers, melba toast, plain has 1.2 times more Vitamin B2 and 2 times more Vitamin B3 than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 1.3 times more Vitamin B1, 4.1 times more Vitamin B6, 3.2 times more Vitamin B9 and more Vitamin C than Crackers, melba toast, plain.
• Both Crackers, melba toast, plain and California Red Kidney Beans provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Crackers, melba toast, plain have insufficient amounts of Vitamin C
• Both Crackers, melba toast, plain as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Crackers, melba toast, plain has 10.9 times more Selenium and 54.4 times more Sodium than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 2.1 times more Calcium, 3.8 times more Copper, 2.5 times more Iron, 2.7 times more Magnesium, 2.1 times more Phosphorus, 7.4 times more Potassium and 1.3 times more Zinc than Crackers, melba toast, plain.
• Both Crackers, melba toast, plain and California Red Kidney Beans contain similar levels of Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, melba toast, plain has 12.8 times more Fat, 22.4 times more Omega 6 and 1.3 times more Carbohydrate than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 4 times more Fiber and 2 times more Protein than Crackers, melba toast, plain.
• Both Crackers, melba toast, plain and California Red Kidney Beans offer comparable quantities of Energy and Omega 3 per one kilogram.
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6