Comparing Nutrients in 1 kilogram Crackers, water biscuits VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, water biscuits	7%	17%	76%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Crackers, water biscuits	Red Kidney Beans	Recommended Dietary Allowance
Energy	132% 3840kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	73.6% 71.4g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	65% 1.04g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	138% 23.5g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	560% 728g	471% 613g	130g per day for Men 19-50 years
Sugars	0% 0g	29% 21g	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	187% 71g	400% 152g	38g per day for Men 19-50 years
Protein	128% 71.4g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Crackers, water biscuits	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	93% 1.1mg	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72% 11.5mg	132% 21mg	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	31.5% 0.41mg	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	60% 240μg	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	19.3% 2.9mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, water biscuits	Red Kidney Beans	Recommended Dietary Allowance
Calcium	0% 0mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	0% 0mg	836% 67mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	NA	483% 11mg	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	143% 1000mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	29% 990mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	569% 313μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	381% 5710mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	254% 28mg	11mg per day for Men 19-50 years
Water	2.97% 110g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, water biscuits VS Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, water biscuits versus 1 kg of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Crackers, water biscuits vs Red Kidney Beans:

• 1 kg of Raw Red Kidney Beans contains 5.5 times more Vitamin B1, 5.8 times more Vitamin B2, 1.8 times more Vitamin B3, 9.7 times more Vitamin B6, 16.4 times more Vitamin B9, more Vitamin C and 3.1 times more Vitamin K than Crackers, water biscuits.
• 1 kilogram of Crackers, water biscuits have insufficient amounts of Vitamin C and Vitamin K
• Both Crackers, water biscuits as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Crackers, water biscuits vs Red Kidney Beans:

• 1 kilogram of Crackers, water biscuits has 9.8 times more Selenium and 47.6 times more Sodium than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains more Calcium, 5.3 times more Copper, more Iron, 6.9 times more Magnesium, 4.1 times more Phosphorus, 13.7 times more Potassium and 4.3 times more Zinc than Crackers, water biscuits.
• 1 kilogram of Crackers, water biscuits lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, water biscuits has 6.7 times more Fat and 10.3 times more Omega 6 than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 3.4 times more Omega 3, more Sugars, 2.1 times more Fiber and 3.2 times more Protein than Crackers, water biscuits.
• Both Crackers, water biscuits and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6