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

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, seasoned	9%	20%	71%
Navy Beans	26%	4%	70%

Macro Nutrients

	Crackers, rye, wafers, seasoned	Navy Beans	Recommended Dietary Allowance
Energy	131% 3810kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	40.2% 13g	5.3% 1.7g	32g per day for Men 19-50 years
Omega 3	199% 3.18g	336% 5.38g	1.6g per day for Men 19-50 years
Omega 6	193% 33g	19.7% 3.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	568% 738g	467% 608g	130g per day for Men 19-50 years
Sugars	NA	53.5% 38.8g	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	0% 0g	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	% 2.1g	g per day for Men 19-50 years
Sucrose	NA	% 33.3g	g per day for Men 19-50 years
Fiber	550% 209g	403% 153g	38g per day for Men 19-50 years
Protein	161% 90g	399% 223g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, seasoned	Navy 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	646% 7.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	172% 2.23mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	155% 24.7mg	137% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.6mg	149% 7.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	329% 4.3mg	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	910% 3640μg	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	NA	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, rye, wafers, seasoned	Navy Beans	Recommended Dietary Allowance
Calcium	44% 440mg	147% 1470mg	1000mg per day for Men 19-50 years
Copper	550% 4.95mg	927% 8.34mg	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	686% 55mg	8mg per day for Men 19-50 years
Magnesium	252% 1060mg	417% 1750mg	420mg per day for Men 19-50 years
Manganese	1031% 23.7mg	617% 14mg	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	581% 4070mg	700mg per day for Men 19-50 years
Potassium	134% 4540mg	349% 11850mg	3400mg per day for Men 19-50 years
Selenium	591% 325μg	200% 110μg	55μg per day for Men 19-50 years
Sodium	591% 8870mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	332% 36.5mg	11mg per day for Men 19-50 years
Water	1.1% 40g	3.27% 121g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, rye, wafers, seasoned VS Navy Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, rye, wafers, seasoned versus 1 kg of Navy Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Crackers, rye, wafers, seasoned has 1.4 times more Vitamin B2 than Navy Beans.
• While 1 kg of Raw Navy Beans contains 2.5 times more Vitamin B1, 1.3 times more Vitamin B5, 2.3 times more Vitamin B6 and 7 times more Vitamin B9 than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned and Navy Beans provide similar amounts of Vitamin B3 per one kilogram.
• Both Crackers, rye, wafers, seasoned as well as Raw Navy Beans have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kilogram of Crackers, rye, wafers, seasoned has 1.7 times more Manganese, 3 times more Selenium and 177.4 times more Sodium than Navy Beans.
• While 1 kg of Raw Navy Beans contains 3.3 times more Calcium, 1.7 times more Copper, 1.8 times more Iron, 1.7 times more Magnesium, 1.3 times more Phosphorus, 2.6 times more Potassium and 1.4 times more Zinc than Crackers, rye, wafers, seasoned.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, rye, wafers, seasoned has 6.1 times more Fat, 7.6 times more Saturated Fat, 9.8 times more Omega 6, 1.2 times more Carbohydrate and 1.4 times more Fiber than Navy Beans.
• While 1 kg of Raw Navy Beans contains 1.7 times more Omega 3 and 2.5 times more Protein than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned and Navy Beans offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Navy Beans provide inadequate amounts of Omega 6