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

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, with whole wheat	6%	35%	59%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Crackers, standard snack-type, with whole wheat	California Red Kidney Beans	Recommended Dietary Allowance
Energy	160% 4630kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	184% 178g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	136% 43.5g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	558% 8.9g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	414% 70.4g	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	526% 684g	460% 598g	130g per day for Men 19-50 years
Sugars	144% 104g	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	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	655% 249g	38g per day for Men 19-50 years
Protein	130% 73g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, with whole wheat	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	267% 3.2mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	187% 2.43mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	278% 44.5mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.75mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	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	145% 580μg	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	193% 29mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 142μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, with whole wheat	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	167% 1670mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	219% 1.97mg	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	456% 36.5mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	398% 9.16mg	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	509% 3560mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	61.5% 2090mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	158% 87μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	499% 7480mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	0.74% 27.3g	3.18% 118g	3700g per day for Men 19-50 years

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

• Crackers, standard snack-type, with whole wheat have 2.2 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.7 times more Vitamin B1, 1.6 times more Vitamin B5, 2.2 times more Vitamin B6, 6.8 times more Vitamin B9 and more Vitamin C than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Raw California Red Kidney Beans have similar amounts of Vitamin B2 per 1 kg.
• Both Crackers, standard snack-type, with whole wheat 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, with whole wheat vs California Red Kidney Beans:

• Crackers, standard snack-type, with whole wheat have 2.7 times more Selenium and 68 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.6 times more Copper, 2.6 times more Iron, 3.4 times more Magnesium, 7.1 times more Potassium and 2.3 times more Zinc than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Raw California Red Kidney Beans have similar amounts of Calcium, Manganese and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, standard snack-type, with whole wheat have 1.4 times more Energy, 71.4 times more Fat, 120.7 times more Saturated Fat, 10.6 times more Omega 3 and 130.3 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.1 times more Fiber and 3.3 times more Protein than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Raw California Red Kidney Beans have similar amounts of Carbohydrate per 1 kg.
• Both Crackers, standard snack-type, with whole wheat as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.