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

Macros Ratio

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

Macro Nutrients

	Crackers, saltines, low salt (includes oyster, soda, soup)	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	145% 4210kcal	113% 3290kcal	2900kcal per day for Men 19-50 years
Fat	91% 88.5g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	62.5% 20g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	273% 4.37g	95% 1.52g	1.6g per day for Men 19-50 years
Omega 6	213% 36.2g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	572% 743g	449% 583g	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	655% 249g	38g per day for Men 19-50 years
Protein	170% 95g	452% 253g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, low salt (includes oyster, soda, soup)	Royal 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	325% 3.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	255% 3.3mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	327% 52.4mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.75mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	305% 3.96mg	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	983% 3930μg	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	50% 45mg	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)	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	119% 1190mg	131% 1310mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	1111% 10mg	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	1088% 87mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	364% 8.4mg	482% 11mg	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	580% 4060mg	700mg per day for Men 19-50 years
Potassium	213% 7240mg	396% 13460mg	3400mg per day for Men 19-50 years
Selenium	116% 64μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	132% 1980mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	74.5% 8.2mg	242% 26.6mg	11mg per day for Men 19-50 years
Water	1.1% 40.3g	3.2% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines, low salt (includes oyster, soda, soup) VS Royal 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 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, low salt (includes oyster, soda, soup) vs Royal Red Kidney Beans:

• 1 kilogram of Crackers, saltines, low salt (includes oyster, soda, soup) has 1.6 times more Vitamin B1, 1.4 times more Vitamin B2, 2.5 times more Vitamin B3 and more Vitamin B12 than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 1.6 times more Vitamin B5, 6.6 times more Vitamin B6, 2.8 times more Vitamin B9 and more Vitamin C than Crackers, saltines, low salt (includes oyster, soda, soup).
• 1 kilogram of Crackers, saltines, low salt (includes oyster, soda, soup) have insufficient amounts of Vitamin C
• 1 kilogram of Royal Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

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

• 1 kilogram of Crackers, saltines, low salt (includes oyster, soda, soup) has 2 times more Selenium and 15.2 times more Sodium than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 6.4 times more Copper, 1.7 times more Iron, 5.5 times more Magnesium, 1.3 times more Manganese, 3.7 times more Phosphorus, 1.9 times more Potassium and 3.2 times more Zinc than Crackers, saltines, low salt (includes oyster, soda, soup).
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Royal Red Kidney Beans contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, saltines, low salt (includes oyster, soda, soup) has 1.3 times more Energy, 19.7 times more Fat, 30.8 times more Saturated Fat, 2.9 times more Omega 3, 37.4 times more Omega 6 and 1.3 times more Carbohydrate than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 8.6 times more Fiber and 2.7 times more Protein than Crackers, saltines, low salt (includes oyster, soda, soup).
• 1 kilogram of Royal Red Kidney Beans provide inadequate amounts of Omega 6