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

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Crackers, saltines (includes oyster, soda, soup)	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	144% 4180kcal	42.4% 1230kcal	2900kcal per day for Men 19-50 years
Fat	89% 86.4g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	51.7% 16.5g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	346% 5.53g	35.6% 0.57g	1.6g per day for Men 19-50 years
Omega 6	251% 42.7g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	570% 741g	168% 219g	130g per day for Men 19-50 years
Sugars	17.8% 13g	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	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	245% 93g	38g per day for Men 19-50 years
Protein	169% 95g	169% 95g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines (includes oyster, soda, soup)	Boiled Royal Red 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	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	375% 4.87mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	403% 64.4mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.36mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	80% 1.04mg	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	185% 740μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	212% 254μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines (includes oyster, soda, soup)	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	19% 190mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	291% 2.62mg	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	346% 27.7mg	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	111% 2.55mg	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	203% 1420mg	700mg per day for Men 19-50 years
Potassium	44.7% 1520mg	111% 3780mg	3400mg per day for Men 19-50 years
Selenium	187% 103μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	627% 9410mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	62.7% 6.9mg	82% 9mg	11mg per day for Men 19-50 years
Water	1.36% 50.5g	18% 670g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines (includes oyster, soda, soup) VS Boiled Royal Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, saltines (includes oyster, soda, soup) versus 1 kg of Boiled Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Crackers, saltines (includes oyster, soda, soup) has 7.4 times more Vitamin B1, 7.3 times more Vitamin B2, 11.7 times more Vitamin B3, 2.4 times more Vitamin B5, 1.8 times more Vitamin B9 and more Vitamin B12 than Boiled Royal Red Kidney Beans.
• Both Crackers, saltines (includes oyster, soda, soup) and Boiled Royal Red Kidney Beans provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Crackers, saltines (includes oyster, soda, soup) as well as Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Crackers, saltines (includes oyster, soda, soup) has 2 times more Iron, 2.7 times more Manganese, 8.6 times more Selenium and 188.2 times more Sodium than Boiled Royal Red Kidney Beans.
• While 1 kg of Boiled Royal Red Kidney Beans contains 2.3 times more Calcium, 1.9 times more Copper, 1.8 times more Magnesium, 1.4 times more Phosphorus, 2.5 times more Potassium and 1.3 times more Zinc than Crackers, saltines (includes oyster, soda, soup).
• 1 kilogram of Crackers, saltines (includes oyster, soda, soup) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, saltines (includes oyster, soda, soup) has 3.4 times more Energy, 50.8 times more Fat, 68.9 times more Saturated Fat, 9.7 times more Omega 3, 118.7 times more Omega 6 and 3.4 times more Carbohydrate than Boiled Royal Red Kidney Beans.
• While 1 kg of Boiled Royal Red Kidney Beans contains 3.3 times more Fiber than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Boiled Royal Red Kidney Beans offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6