Comparing Nutrients in 1 kilogram Crackers, saltines, whole wheat (includes multi-grain) VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, whole wheat (includes multi-grain)	7%	24%	69%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Crackers, saltines, whole wheat (includes multi-grain)	California Red Kidney Beans	Recommended Dietary Allowance
Energy	137% 3980kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	110% 107g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	493% 7.9g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	379% 64.4g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	525% 683g	460% 598g	130g per day for Men 19-50 years
Sugars	0% 0g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	176% 67g	655% 249g	38g per day for Men 19-50 years
Protein	128% 71.4g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, whole wheat (includes multi-grain)	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	388% 4.65mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	173% 2.25mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	277% 44.3mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	131% 6.54mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	164% 2.13mg	305% 3.97mg	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	205% 820μg	985% 3940μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	79.3% 12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	153% 183μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, whole wheat (includes multi-grain)	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0% 0mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	296% 2.66mg	1222% 11mg	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	643% 51.4mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	167% 700mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	650% 15mg	435% 10mg	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	280% 1960mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	65% 2210mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	469% 258μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	809% 12140mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	133% 14.6mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	2.66% 99g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines, whole wheat (includes multi-grain) VS California Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, saltines, whole wheat (includes multi-grain) versus 1 kg of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Crackers, saltines, whole wheat (includes multi-grain) vs California Red Kidney Beans:

• 1 kilogram of Crackers, saltines, whole wheat (includes multi-grain) has 2.1 times more Vitamin B3 than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 1.9 times more Vitamin B6, 4.8 times more Vitamin B9 and more Vitamin C than Crackers, saltines, whole wheat (includes multi-grain).
• Both Crackers, saltines, whole wheat (includes multi-grain) and California Red Kidney Beans provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per one kilogram.
• 1 kilogram of Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Vitamin C
• Both Crackers, saltines, whole wheat (includes multi-grain) as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Crackers, saltines, whole wheat (includes multi-grain) vs California Red Kidney Beans:

• 1 kilogram of Crackers, saltines, whole wheat (includes multi-grain) has 1.5 times more Manganese, 8.1 times more Selenium and 110.4 times more Sodium than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains more Calcium, 4.1 times more Copper, 1.8 times more Iron, 2.3 times more Magnesium, 2.1 times more Phosphorus, 6.7 times more Potassium and 1.7 times more Zinc than Crackers, saltines, whole wheat (includes multi-grain).
• 1 kilogram of Crackers, saltines, whole wheat (includes multi-grain) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, saltines, whole wheat (includes multi-grain) has 1.2 times more Energy, 42.8 times more Fat, 9.4 times more Omega 3 and 119.2 times more Omega 6 than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 3.7 times more Fiber and 3.4 times more Protein than Crackers, saltines, whole wheat (includes multi-grain).
• Both Crackers, saltines, whole wheat (includes multi-grain) and California Red Kidney Beans offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6