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

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, whole wheat (includes multi-grain)	7%	24%	69%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Crackers, saltines, whole wheat (includes multi-grain)	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	137% 3980kcal	113% 3290kcal	2900kcal per day for Men 19-50 years
Fat	110% 107g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	493% 7.9g	95% 1.52g	1.6g per day for Men 19-50 years
Omega 6	379% 64.4g	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	525% 683g	449% 583g	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	452% 253g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, whole wheat (includes multi-grain)	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	388% 4.65mg	325% 3.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	173% 2.25mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	277% 44.3mg	132% 21mg	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% 3.96mg	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	205% 820μg	983% 3930μg	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)	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	0% 0mg	131% 1310mg	1000mg per day for Men 19-50 years
Copper	296% 2.66mg	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	643% 51.4mg	1088% 87mg	8mg per day for Men 19-50 years
Magnesium	167% 700mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	650% 15mg	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	280% 1960mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	65% 2210mg	396% 13460mg	3400mg per day for Men 19-50 years
Selenium	469% 258μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	809% 12140mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	133% 14.6mg	242% 26.6mg	11mg per day for Men 19-50 years
Water	2.66% 99g	3.2% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines, whole wheat (includes multi-grain) VS Royal 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 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, whole wheat (includes multi-grain) vs Royal Red Kidney Beans:

• 1 kilogram of Crackers, saltines, whole wheat (includes multi-grain) has 2.1 times more Vitamin B3 than Royal Red Kidney Beans.
• While 1 kg of Raw Royal 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 Royal 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 Royal 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 Royal Red Kidney Beans:

• 1 kilogram of Crackers, saltines, whole wheat (includes multi-grain) has 1.3 times more Manganese, 8.1 times more Selenium and 93.4 times more Sodium than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains more Calcium, 3.8 times more Copper, 1.7 times more Iron, 2 times more Magnesium, 2.1 times more Phosphorus, 6.1 times more Potassium and 1.8 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, 23.8 times more Fat, 5.2 times more Omega 3 and 66.4 times more Omega 6 than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 3.7 times more Fiber and 3.5 times more Protein than Crackers, saltines, whole wheat (includes multi-grain).
• Both Crackers, saltines, whole wheat (includes multi-grain) and Royal Red Kidney Beans offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Royal Red Kidney Beans provide inadequate amounts of Omega 6