Comparing Nutrients in 1 kilogram Crackers, toast thins, low sodium VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, toast thins, low sodium	6%	33%	61%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Crackers, toast thins, low sodium	California Red Kidney Beans	Recommended Dietary Allowance
Energy	152% 4420kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	166% 161g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	101% 32.3g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	606% 9.7g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	450% 76.5g	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	520% 677g	460% 598g	130g per day for Men 19-50 years
Sugars	178% 129g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	255% 97g	655% 249g	38g per day for Men 19-50 years
Protein	115% 64.5g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Crackers, toast thins, low sodium	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	311% 3.73mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	233% 37.2mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	235% 3.05mg	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	82.5% 330μg	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	113% 17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	230% 276μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, toast thins, low sodium	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0% 0mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	341% 3.07mg	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	435% 34.8mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	243% 1020mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	NA	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	380% 2660mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	90% 3060mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	838% 461μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	118% 1770mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	176% 19.4mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	2.2% 81g	3.18% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Crackers, toast thins, low sodium vs California Red Kidney Beans:

• Crackers, toast thins, low sodium have 1.8 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.4 times more Vitamin B1, 1.7 times more Vitamin B2, 1.3 times more Vitamin B6, 11.9 times more Vitamin B9 and more Vitamin C than Crackers, toast thins, low sodium.
• Both Crackers, toast thins, low sodium 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, toast thins, low sodium vs California Red Kidney Beans:

• Crackers, toast thins, low sodium have 14.4 times more Selenium and 16.1 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain more Calcium, 3.6 times more Copper, 2.7 times more Iron, 1.6 times more Magnesium, 1.5 times more Phosphorus, 4.9 times more Potassium and 1.3 times more Zinc than Crackers, toast thins, low sodium.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, toast thins, low sodium have 1.3 times more Energy, 64.5 times more Fat, 89.6 times more Saturated Fat, 11.5 times more Omega 3 and 141.7 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.6 times more Fiber and 3.8 times more Protein than Crackers, toast thins, low sodium.
• Both Crackers, toast thins, low sodium and Raw California Red Kidney Beans have similar amounts of Carbohydrate per 1 kg.
• Both Crackers, toast thins, low sodium as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.