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

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, low salt (includes oyster, soda, soup)	9%	19%	72%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Crackers, saltines, low salt (includes oyster, soda, soup)	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	145% 4210kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	91% 88.5g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	62.5% 20g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	273% 4.37g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	213% 36.2g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	572% 743g	172% 224g	130g per day for Men 19-50 years
Sugars	30.6% 22g	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	3.17% 2.3g	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	76.3% 29g	245% 93g	38g per day for Men 19-50 years
Protein	170% 95g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, low salt (includes oyster, soda, soup)	Boiled California 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	509% 6.1mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	255% 3.3mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	327% 52.4mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.75mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	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	350% 1400μg	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	74.7% 11mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	128% 154μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, low salt (includes oyster, soda, soup)	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	119% 1190mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	321% 2.9mg	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	641% 51.3mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	364% 8.4mg	138% 3.18mg	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	159% 1110mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	213% 7240mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	116% 64μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	132% 1980mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	74.5% 8.2mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	1.1% 40.3g	18% 669g	3700g per day for Men 19-50 years

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

• Crackers, saltines, low salt (includes oyster, soda, soup) have 4.7 times more Vitamin B1, 5.3 times more Vitamin B2, 9.7 times more Vitamin B3, 2.2 times more Vitamin B5, 1.9 times more Vitamin B9 and more Vitamin B12 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.7 times more Vitamin B6 and more Vitamin C than Crackers, saltines, low salt (includes oyster, soda, soup).
• Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

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

• Crackers, saltines, low salt (includes oyster, soda, soup) have 1.8 times more Calcium, 1.7 times more Iron, 2.6 times more Manganese, 1.7 times more Potassium, 5.3 times more Selenium and 49.5 times more Sodium than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.9 times more Copper, 1.9 times more Magnesium and 16.6 times more Water than Crackers, saltines, low salt (includes oyster, soda, soup).
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Boiled California Red Kidney Beans have similar amounts of Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, saltines, low salt (includes oyster, soda, soup) have 3.4 times more Energy, 98.3 times more Fat, 142.9 times more Saturated Fat, 13.7 times more Omega 3, 181.2 times more Omega 6 and 3.3 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 3.2 times more Fiber than Crackers, saltines, low salt (includes oyster, soda, soup).
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Boiled California Red Kidney Beans have similar amounts of Protein per 1 kg.
• Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.