Comparing Nutrients in 1 kilogram Crackers, standard snack-type, with whole wheat VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, with whole wheat	6%	35%	59%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Crackers, standard snack-type, with whole wheat	Canned Kidney Beans	Recommended Dietary Allowance
Energy	160% 4630kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	184% 178g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	136% 43.5g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	558% 8.9g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	414% 70.4g	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	526% 684g	112% 145g	130g per day for Men 19-50 years
Sugars	144% 104g	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	2.5% 1.8g	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	% 2.4g	% 0g	g per day for Men 19-50 years
Sucrose	% 97g	% 18.5g	g per day for Men 19-50 years
Fiber	129% 49g	113% 43g	38g per day for Men 19-50 years
Protein	130% 73g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, with whole wheat	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	267% 3.2mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	187% 2.43mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	278% 44.5mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.75mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	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	145% 580μg	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	193% 29mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 142μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, with whole wheat	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	167% 1670mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	219% 1.97mg	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	456% 36.5mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	398% 9.16mg	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	509% 3560mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	61.5% 2090mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	158% 87μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	499% 7480mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	0.74% 27.3g	21% 780g	3700g per day for Men 19-50 years

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

• Crackers, standard snack-type, with whole wheat have 2.8 times more Vitamin B1, 4.8 times more Vitamin B2, 10.8 times more Vitamin B3, 3.4 times more Vitamin B5, 2.4 times more Vitamin B6, 1.6 times more Vitamin B9, 145 times more Vitamin E and 3.5 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, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat 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, with whole wheat vs Canned Kidney Beans:

• Crackers, standard snack-type, with whole wheat have 4.9 times more Calcium, 1.5 times more Copper, 3.1 times more Iron, 1.7 times more Magnesium, 5.5 times more Manganese, 4 times more Phosphorus, 9.7 times more Selenium, 2.5 times more Sodium and 2.4 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 28.6 times more Water than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Canned All Types Kidney Beans have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, standard snack-type, with whole wheat have 5.5 times more Energy, 29.7 times more Fat, 30.8 times more Saturated Fat, 10.9 times more Omega 3, 66.4 times more Omega 6, 4.7 times more Carbohydrate, 5.6 times more Sugars and 1.4 times more Protein than Canned All Types Kidney Beans.
• Both Crackers, standard snack-type, with whole wheat and Canned All Types Kidney Beans have similar amounts of Fiber per 1 kg.
• Both Crackers, standard snack-type, with whole wheat as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.