Comparing Nutrients in 1 kilogram Crackers, saltines (includes oyster, soda, soup) VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Crackers, saltines (includes oyster, soda, soup)	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	144% 4180kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	89% 86.4g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	51.7% 16.5g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	346% 5.53g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	251% 42.7g	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	570% 741g	175% 228g	130g per day for Men 19-50 years
Sugars	17.8% 13g	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	2.62% 1.9g	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	% 1.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	168% 64g	38g per day for Men 19-50 years
Protein	169% 95g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines (includes oyster, soda, soup)	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	585% 7mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	375% 4.87mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	403% 64.4mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.36mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	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	335% 1340μg	325% 1300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	37.5% 0.9μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	76.7% 11.5mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	212% 254μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines (includes oyster, soda, soup)	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	19% 190mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	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	696% 55.7mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	298% 6.86mg	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	146% 1020mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	44.7% 1520mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	187% 103μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	627% 9410mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	62.7% 6.9mg	91% 10mg	11mg per day for Men 19-50 years
Water	1.36% 50.5g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Crackers, saltines (includes oyster, soda, soup) vs Boiled Kidney Beans:

• Crackers, saltines (includes oyster, soda, soup) have 4.4 times more Vitamin B1, 8.4 times more Vitamin B2, 11.1 times more Vitamin B3, 2.4 times more Vitamin B5, more Vitamin B12, 38.3 times more Vitamin E and 3 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Vitamin B6 and more Vitamin C than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Boiled All Types Kidney Beans have similar amounts of Vitamin B9 per 1 kg.
• Both Crackers, saltines (includes oyster, soda, soup) as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Crackers, saltines (includes oyster, soda, soup) vs Boiled Kidney Beans:

• Crackers, saltines (includes oyster, soda, soup) have 2.5 times more Iron, 1.6 times more Manganese, 9.4 times more Selenium and 941 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.8 times more Calcium, 1.6 times more Copper, 1.8 times more Magnesium, 1.4 times more Phosphorus, 2.7 times more Potassium, 1.4 times more Zinc and 13.3 times more Water than Crackers, saltines (includes oyster, soda, soup).

Comparison of macro-nutrients per 1 kilogram:

• Crackers, saltines (includes oyster, soda, soup) have 3.3 times more Energy, 17.3 times more Fat, 22.6 times more Saturated Fat, 3.3 times more Omega 3, 39.6 times more Omega 6, 3.2 times more Carbohydrate and 4 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.3 times more Fiber than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Boiled All Types Kidney Beans have similar amounts of Protein per 1 kg.
• Both Crackers, saltines (includes oyster, soda, soup) as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.