Comparing Nutrients in 1 kilogram Crackers, rye, wafers, seasoned VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, seasoned	9%	20%	71%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Crackers, rye, wafers, seasoned	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	131% 3810kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	40.2% 13g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	199% 3.18g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	193% 33g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	568% 738g	175% 228g	130g per day for Men 19-50 years
Sugars	NA	4.4% 3.2g	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	550% 209g	168% 64g	38g per day for Men 19-50 years
Protein	161% 90g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, seasoned	Boiled 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	263% 3.16mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	172% 2.23mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	155% 24.7mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.6mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	92% 1.2mg	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	130% 520μg	325% 1300μg	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	1.1% 1mg	13.3% 12mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, rye, wafers, seasoned	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	44% 440mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	550% 4.95mg	240% 2.16mg	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	380% 30.4mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	252% 1060mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	1031% 23.7mg	187% 4.3mg	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	439% 3070mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	134% 4540mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	591% 325μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	591% 8870mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	91% 10mg	11mg per day for Men 19-50 years
Water	1.1% 40g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Crackers, rye, wafers, seasoned vs Boiled Kidney Beans:

• Crackers, rye, wafers, seasoned have 2 times more Vitamin B1, 3.8 times more Vitamin B2, 4.3 times more Vitamin B3, 2.5 times more Vitamin B5 and 1.6 times more Vitamin B6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.5 times more Vitamin B9 and 12 times more Vitamin C than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Crackers, rye, wafers, seasoned vs Boiled Kidney Beans:

• Crackers, rye, wafers, seasoned have 1.3 times more Calcium, 2.3 times more Copper, 1.4 times more Iron, 2.5 times more Magnesium, 5.5 times more Manganese, 2.2 times more Phosphorus, 29.5 times more Selenium, 887 times more Sodium and 2.6 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 16.7 times more Water than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned and Boiled All Types Kidney Beans have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, rye, wafers, seasoned have 3 times more Energy, 18.4 times more Fat, 17.6 times more Saturated Fat, 1.9 times more Omega 3, 30.4 times more Omega 6, 3.2 times more Carbohydrate and 3.3 times more Fiber than Boiled All Types Kidney Beans.
• Both Crackers, rye, wafers, seasoned and Boiled All Types Kidney Beans have similar amounts of Protein per 1 kg.
• Both Crackers, rye, wafers, seasoned as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.