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

Macros Ratio

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

Macro Nutrients

	Crackers, saltines, low salt (includes oyster, soda, soup)	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	145% 4210kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	91% 88.5g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	62.5% 20g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	273% 4.37g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	213% 36.2g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	572% 743g	175% 228g	130g per day for Men 19-50 years
Sugars	30.6% 22g	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	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	195% 74g	38g per day for Men 19-50 years
Protein	170% 95g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, low salt (includes oyster, soda, soup)	Boiled 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	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	255% 3.3mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	327% 52.4mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.75mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	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	350% 1400μg	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	74.7% 11mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	128% 154μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, low salt (includes oyster, soda, soup)	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	119% 1190mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	269% 2.42mg	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	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	364% 8.4mg	207% 4.77mg	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	203% 1420mg	700mg per day for Men 19-50 years
Potassium	213% 7240mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	116% 64μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	132% 1980mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	74.5% 8.2mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	1.1% 40.3g	18% 669g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Crackers, saltines, low salt (includes oyster, soda, soup) has 3.8 times more Vitamin B1, 5.7 times more Vitamin B2, 9.1 times more Vitamin B3, 2.2 times more Vitamin B5, more Vitamin B12, 37.3 times more Vitamin E and 1.8 times more Vitamin K than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 2 times more Vitamin B6 than Crackers, saltines, low salt (includes oyster, soda, soup).
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Boiled Red Kidney Beans provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E
• Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Boiled 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, low salt (includes oyster, soda, soup) vs Boiled Red Kidney Beans:

• 1 kilogram of Crackers, saltines, low salt (includes oyster, soda, soup) has 4.3 times more Calcium, 1.7 times more Iron, 1.8 times more Manganese, 1.8 times more Potassium, 5.3 times more Selenium and 99 times more Sodium than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 1.6 times more Copper, 1.8 times more Magnesium, 1.3 times more Phosphorus and 1.3 times more Zinc than Crackers, saltines, low salt (includes oyster, soda, soup).

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, saltines, low salt (includes oyster, soda, soup) has 3.3 times more Energy, 17.7 times more Fat, 27.8 times more Saturated Fat, 2.6 times more Omega 3, 33.9 times more Omega 6, 3.3 times more Carbohydrate and 6.9 times more Sugars than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 2.6 times more Fiber than Crackers, saltines, low salt (includes oyster, soda, soup).
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Boiled Red Kidney Beans offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled Red Kidney Beans provide inadequate amounts of Omega 6