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

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular	5%	47%	48%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Crackers, standard snack-type, regular	California Red Kidney Beans	Recommended Dietary Allowance
Energy	176% 5100kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	272% 264g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	174% 55.6g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	966% 15.5g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	681% 116g	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	472% 613g	460% 598g	130g per day for Men 19-50 years
Sugars	113% 81.8g	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	4% 2.9g	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	% 4.7g	NA	g per day for Men 19-50 years
Sucrose	% 69.5g	NA	g per day for Men 19-50 years
Fiber	60.5% 23g	655% 249g	38g per day for Men 19-50 years
Protein	119% 66.4g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular	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	347% 4.16mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	351% 4.56mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	272% 43.5mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.4% 4.17mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	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	230% 920μg	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	202% 30.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	578% 693μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	120% 1200mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	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	504% 40.3mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	213% 4.9mg	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	354% 2480mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	34.7% 1180mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	122% 67μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	484% 7260mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	0.85% 31.4g	3.18% 118g	3700g per day for Men 19-50 years

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

• Crackers, standard snack-type, regular have 2.1 times more Vitamin B2 and 2.1 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Vitamin B1, 1.9 times more Vitamin B5, 6.3 times more Vitamin B6, 4.3 times more Vitamin B9 and more Vitamin C than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Crackers, standard snack-type, regular have 2.1 times more Selenium and 66 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.6 times more Calcium, 10.6 times more Copper, 2.3 times more Iron, 8.9 times more Magnesium, 2 times more Manganese, 1.6 times more Phosphorus, 12.6 times more Potassium and 5.2 times more Zinc than Crackers, standard snack-type, regular.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, standard snack-type, regular have 1.5 times more Energy, 105.7 times more Fat, 154.5 times more Saturated Fat, 18.4 times more Omega 3 and 214.3 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 10.8 times more Fiber and 3.7 times more Protein than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Raw California Red Kidney Beans have similar amounts of Carbohydrate per 1 kg.
• Both Crackers, standard snack-type, regular as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.