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

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, wheat	14%	5%	81%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Crackers, melba toast, wheat	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	129% 3740kcal	113% 3290kcal	2900kcal per day for Men 19-50 years
Fat	23.7% 23g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.37g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	95% 1.52g	1.6g per day for Men 19-50 years
Omega 6	50.5% 8.6g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	588% 764g	449% 583g	130g per day for Men 19-50 years
Sugars	NA	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	195% 74g	655% 249g	38g per day for Men 19-50 years
Protein	230% 129g	452% 253g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, wheat	Royal 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	325% 3.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	230% 3mg	185% 2.4mg	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% 3.96mg	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	983% 3930μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, wheat	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	43% 430mg	131% 1310mg	1000mg per day for Men 19-50 years
Copper	294% 2.65mg	1111% 10mg	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	563% 45mg	1088% 87mg	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	482% 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	396% 13460mg	3400mg per day for Men 19-50 years
Selenium	1000% 550μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	558% 8370mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	242% 26.6mg	11mg per day for Men 19-50 years
Water	1.5% 55g	3.2% 119g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Crackers, melba toast, wheat has 1.2 times more Vitamin B2 and 2.4 times more Vitamin B3 than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 1.5 times more Vitamin B5, 3.8 times more Vitamin B6, 3 times more Vitamin B9 and more Vitamin C than Crackers, melba toast, wheat.
• Both Crackers, melba toast, wheat and Royal Red Kidney Beans provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Crackers, melba toast, wheat have insufficient amounts of Vitamin C
• Both Crackers, melba toast, wheat as well as Raw Royal 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 Royal Red Kidney Beans:

• 1 kilogram of Crackers, melba toast, wheat has 17.2 times more Selenium and 64.4 times more Sodium than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 3 times more Calcium, 3.8 times more Copper, 1.9 times more Iron, 2.5 times more Magnesium, 2.5 times more Phosphorus, 9.1 times more Potassium and 1.8 times more Zinc than Crackers, melba toast, wheat.
• Both Crackers, melba toast, wheat and Royal 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 5.1 times more Fat, 8.8 times more Omega 6 and 1.3 times more Carbohydrate than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 3 times more Omega 3, 3.4 times more Fiber and 2 times more Protein than Crackers, melba toast, wheat.
• Both Crackers, melba toast, wheat and Royal Red Kidney Beans offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Royal Red Kidney Beans provide inadequate amounts of Omega 6