Comparing Nutrients in 1 kilogram Crackers, snack, Goya Crackers VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, snack, Goya Crackers	13%	28%	59%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Crackers, snack, Goya Crackers	California Red Kidney Beans	Recommended Dietary Allowance
Energy	149% 4330kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	138% 134g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	198% 63.2g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	23.8% 0.38g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	87.8% 15g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	495% 644g	460% 598g	130g per day for Men 19-50 years
Sugars	32.4% 23.5g	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	6.5% 4.7g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	100% 38g	655% 249g	38g per day for Men 19-50 years
Protein	254% 143g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Crackers, snack, Goya Crackers	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	985% 3940μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	50% 45mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, snack, Goya Crackers	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	16% 160mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	172% 1.55mg	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	708% 56.6mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	272% 6.25mg	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	207% 1450mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	36.5% 1240mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	NA	58% 32μg	55μg per day for Men 19-50 years
Sodium	443% 6650mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	106% 11.7mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	1.6% 59.3g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, snack, Goya Crackers VS California Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, snack, Goya Crackers 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, snack, Goya Crackers vs California Red Kidney Beans:

• Both Crackers, snack, Goya Crackers and Raw California Red Kidney Beans have similar amounts of vitamins per 1 kg

Comparing minerals per 1 kilogram for Crackers, snack, Goya Crackers vs California Red Kidney Beans:

• 1 kilogram of Crackers, snack, Goya Crackers has 60.5 times more Sodium than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 12.2 times more Calcium, 7.1 times more Copper, 1.7 times more Iron, 4.1 times more Magnesium, 1.6 times more Manganese, 2.8 times more Phosphorus, 12 times more Potassium and 2.2 times more Zinc than Crackers, snack, Goya Crackers.
• 1 kilogram of Crackers, snack, Goya Crackers lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, snack, Goya Crackers has 1.3 times more Energy, 53.4 times more Fat, 175.6 times more Saturated Fat and 27.6 times more Omega 6 than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 2.2 times more Omega 3, 6.6 times more Fiber and 1.7 times more Protein than Crackers, snack, Goya Crackers.
• Both Crackers, snack, Goya Crackers 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