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

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, with whole wheat	6%	35%	59%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Crackers, standard snack-type, with whole wheat	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	160% 4630kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	184% 178g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	136% 43.5g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	558% 8.9g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	414% 70.4g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	526% 684g	175% 228g	130g per day for Men 19-50 years
Sugars	144% 104g	4.4% 3.2g	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	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	% 2.4g	NA	g per day for Men 19-50 years
Sucrose	% 97g	NA	g per day for Men 19-50 years
Fiber	129% 49g	168% 64g	38g per day for Men 19-50 years
Protein	130% 73g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, with whole wheat	Boiled 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	267% 3.2mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	187% 2.43mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	278% 44.5mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.75mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	92% 1.2mg	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	325% 1300μg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 142μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, with whole wheat	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	167% 1670mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	219% 1.97mg	240% 2.16mg	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	278% 22mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	398% 9.16mg	187% 4.3mg	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	197% 1380mg	700mg per day for Men 19-50 years
Potassium	61.5% 2090mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	158% 87μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	499% 7480mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	91% 10mg	11mg per day for Men 19-50 years
Water	0.74% 27.3g	18% 669g	3700g per day for Men 19-50 years

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

• Crackers, standard snack-type, with whole wheat have 2 times more Vitamin B1, 4.2 times more Vitamin B2, 7.7 times more Vitamin B3, 2.2 times more Vitamin B5, 1.5 times more Vitamin B6, 96.7 times more Vitamin E and 1.7 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.2 times more Vitamin B9 and more Vitamin C than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat as well as Boiled All Types 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, with whole wheat vs Boiled Kidney Beans:

• Crackers, standard snack-type, with whole wheat have 4.8 times more Calcium, 1.6 times more Iron, 2.1 times more Manganese, 2.6 times more Phosphorus, 7.9 times more Selenium and 748 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.9 times more Potassium and 24.5 times more Water than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Boiled All Types Kidney Beans have similar amounts of Copper, Magnesium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, standard snack-type, with whole wheat have 3.6 times more Energy, 35.7 times more Fat, 59.5 times more Saturated Fat, 5.2 times more Omega 3, 65.2 times more Omega 6, 3 times more Carbohydrate and 32.6 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Fiber than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Boiled All Types Kidney Beans have similar amounts of Protein per 1 kg.
• Both Crackers, standard snack-type, with whole wheat as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.