Comparing Nutrients in 1 kilogram Crackers, standard snack-type, regular VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular	5%	47%	48%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Crackers, standard snack-type, regular	Canned Kidney Beans	Recommended Dietary Allowance
Energy	176% 5100kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	272% 264g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	174% 55.6g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	966% 15.5g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	681% 116g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	472% 613g	112% 145g	130g per day for Men 19-50 years
Sugars	113% 81.8g	25.5% 18.5g	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	4% 2.9g	0% 0g	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	% 4.7g	% 0g	g per day for Men 19-50 years
Sucrose	% 69.5g	% 18.5g	g per day for Men 19-50 years
Fiber	60.5% 23g	113% 43g	38g per day for Men 19-50 years
Protein	119% 66.4g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	347% 4.16mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	351% 4.56mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	272% 43.5mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.4% 4.17mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	57% 0.74mg	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	230% 920μg	90% 360μg	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	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	202% 30.3mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	578% 693μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	120% 1200mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	150% 1.35mg	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	504% 40.3mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	213% 4.9mg	73% 1.68mg	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	354% 2480mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	34.7% 1180mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	122% 67μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	484% 7260mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	0.85% 31.4g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Crackers, standard snack-type, regular vs Canned Kidney Beans:

• Crackers, standard snack-type, regular have 3.6 times more Vitamin B1, 8.9 times more Vitamin B2, 10.6 times more Vitamin B3, 3 times more Vitamin B5, 2.6 times more Vitamin B9, 151.5 times more Vitamin E and 16.9 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Vitamin C than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Canned All Types Kidney Beans have similar amounts of Vitamin B6 per 1 kg.
• Both Crackers, standard snack-type, regular as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Crackers, standard snack-type, regular vs Canned Kidney Beans:

• Crackers, standard snack-type, regular have 3.5 times more Calcium, 3.4 times more Iron, 2.9 times more Manganese, 2.8 times more Phosphorus, 7.4 times more Selenium and 2.5 times more Sodium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.3 times more Copper, 1.5 times more Magnesium, 2 times more Potassium and 24.9 times more Water than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Canned All Types Kidney Beans have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, standard snack-type, regular have 6.1 times more Energy, 44.1 times more Fat, 39.4 times more Saturated Fat, 18.9 times more Omega 3, 109.2 times more Omega 6, 4.2 times more Carbohydrate, 4.4 times more Sugars and 1.3 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.9 times more Fiber than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.