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

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, wheat	14%	5%	81%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Crackers, melba toast, wheat	Red Kidney Beans	Recommended Dietary Allowance
Energy	129% 3740kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	23.7% 23g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.37g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	50.5% 8.6g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	588% 764g	471% 613g	130g per day for Men 19-50 years
Sugars	NA	29% 21g	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	195% 74g	400% 152g	38g per day for Men 19-50 years
Protein	230% 129g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, wheat	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	352% 4.2mg	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	230% 3mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	318% 51mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.17mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	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	330% 1320μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, wheat	Red Kidney Beans	Recommended Dietary Allowance
Calcium	43% 430mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	294% 2.65mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	563% 45mg	836% 67mg	8mg per day for Men 19-50 years
Magnesium	133% 560mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	463% 10.6mg	483% 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	236% 1650mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	43.5% 1480mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	1000% 550μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	558% 8370mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	254% 28mg	11mg per day for Men 19-50 years
Water	1.5% 55g	3.18% 118g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Crackers, melba toast, wheat versus 1 kg of 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, wheat vs Red Kidney Beans:

• 1 kilogram of Crackers, melba toast, wheat has 1.4 times more Vitamin B2 and 2.4 times more Vitamin B3 than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 1.4 times more Vitamin B1, 1.5 times more Vitamin B5, 3.9 times more Vitamin B6, 3 times more Vitamin B9 and more Vitamin C than Crackers, melba toast, wheat.
• 1 kilogram of Crackers, melba toast, wheat have insufficient amounts of Vitamin C
• Both Crackers, melba toast, wheat as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kilogram of Crackers, melba toast, wheat has 17.2 times more Selenium and 69.8 times more Sodium than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 1.9 times more Calcium, 2.6 times more Copper, 1.5 times more Iron, 2.5 times more Magnesium, 2.5 times more Phosphorus, 9.2 times more Potassium and 1.9 times more Zinc than Crackers, melba toast, wheat.
• Both Crackers, melba toast, wheat and Red Kidney Beans contain similar levels of Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, melba toast, wheat has 2.2 times more Fat, 3.8 times more Omega 6 and 1.2 times more Carbohydrate than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 7.2 times more Omega 3, 2.1 times more Fiber and 1.7 times more Protein than Crackers, melba toast, wheat.
• Both Crackers, melba toast, wheat and Red Kidney Beans offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6