Comparing Nutrients in 1 kilogram Crackers, wheat, low salt VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, low salt	7%	39%	54%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Crackers, wheat, low salt	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	163% 4730kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	212% 206g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	162% 51.8g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	87.5% 1.4g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	156% 26.5g	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	499% 649g	175% 228g	130g per day for Men 19-50 years
Sugars	180% 130g	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	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	118% 45g	168% 64g	38g per day for Men 19-50 years
Protein	154% 86g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, low salt	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	421% 5.05mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	252% 3.27mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	310% 49.6mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	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	125% 500μg	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	33.3% 5mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	80% 96μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, low salt	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	49% 490mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	353% 3.18mg	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	550% 44mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	148% 620mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	774% 18mg	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	314% 2200mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	59.7% 2030mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	613% 337μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	127% 1900mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	145% 16mg	91% 10mg	11mg per day for Men 19-50 years
Water	0.84% 31g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Crackers, wheat, low salt vs Boiled Kidney Beans:

• Crackers, wheat, low salt have 3.2 times more Vitamin B1, 5.6 times more Vitamin B2, 8.6 times more Vitamin B3, 2.4 times more Vitamin B5 and 16.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.6 times more Vitamin B9 and more Vitamin C than Crackers, wheat, low salt.
• Both Crackers, wheat, low salt and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 and Vitamin K per 1 kg.
• Both Crackers, wheat, low salt 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, wheat, low salt vs Boiled Kidney Beans:

• Crackers, wheat, low salt have 1.4 times more Calcium, 1.5 times more Copper, 2 times more Iron, 1.5 times more Magnesium, 4.1 times more Manganese, 1.6 times more Phosphorus, 30.6 times more Selenium, 190 times more Sodium and 1.6 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2 times more Potassium and 21.6 times more Water than Crackers, wheat, low salt.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, wheat, low salt have 3.7 times more Energy, 41.2 times more Fat, 70.9 times more Saturated Fat, 24.6 times more Omega 6, 2.8 times more Carbohydrate and 40.8 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Fiber than Crackers, wheat, low salt.
• Both Crackers, wheat, low salt and Boiled All Types Kidney Beans have similar amounts of Omega 3 and Protein per 1 kg.
• Both Crackers, wheat, low salt as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.