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

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, seasoned	9%	20%	71%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Crackers, rye, wafers, seasoned	Red Kidney Beans	Recommended Dietary Allowance
Energy	131% 3810kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	40.2% 13g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	199% 3.18g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	193% 33g	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	568% 738g	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	550% 209g	400% 152g	38g per day for Men 19-50 years
Protein	161% 90g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, seasoned	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	263% 3.16mg	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	172% 2.23mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	155% 24.7mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.6mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	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	130% 520μg	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	1.1% 1mg	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, rye, wafers, seasoned	Red Kidney Beans	Recommended Dietary Allowance
Calcium	44% 440mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	550% 4.95mg	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	380% 30.4mg	836% 67mg	8mg per day for Men 19-50 years
Magnesium	252% 1060mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	1031% 23.7mg	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	439% 3070mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	134% 4540mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	591% 325μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	591% 8870mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	254% 28mg	11mg per day for Men 19-50 years
Water	1.1% 40g	3.18% 118g	3700g per day for Men 19-50 years

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

• Raw Red Kidney Beans contain 1.9 times more Vitamin B1, 1.4 times more Vitamin B5, 2.1 times more Vitamin B6, 7.6 times more Vitamin B9 and 45 times more Vitamin C than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned and Raw Red Kidney Beans have similar amounts of Vitamin B2 and Vitamin B3 per 1 kg.
• Both Crackers, rye, wafers, seasoned as well as Raw Red 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 Red Kidney Beans:

• Crackers, rye, wafers, seasoned have 2.1 times more Manganese, 10.2 times more Selenium and 73.9 times more Sodium than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 1.9 times more Calcium, 1.4 times more Copper, 2.2 times more Iron, 1.3 times more Magnesium, 1.3 times more Phosphorus and 3 times more Potassium than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned and Raw Red Kidney Beans have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, rye, wafers, seasoned have 8.7 times more Fat, 8.4 times more Saturated Fat, 14.4 times more Omega 6, 1.2 times more Carbohydrate and 1.4 times more Fiber than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 2.5 times more Protein than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned and Raw Red Kidney Beans have similar amounts of Energy and Omega 3 per 1 kg.
• Both Crackers, rye, wafers, seasoned as well as Raw Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.