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

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, low salt	7%	39%	54%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Crackers, wheat, low salt	California Red Kidney Beans	Recommended Dietary Allowance
Energy	163% 4730kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	212% 206g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	162% 51.8g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	87.5% 1.4g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	156% 26.5g	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	499% 649g	460% 598g	130g per day for Men 19-50 years
Sugars	180% 130g	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	118% 45g	655% 249g	38g per day for Men 19-50 years
Protein	154% 86g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, low salt	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	421% 5.05mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	252% 3.27mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	310% 49.6mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	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	125% 500μg	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	33.3% 5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	80% 96μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, low salt	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	49% 490mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	353% 3.18mg	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	550% 44mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	148% 620mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	774% 18mg	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	314% 2200mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	59.7% 2030mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	613% 337μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	127% 1900mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	145% 16mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	0.84% 31g	3.18% 118g	3700g per day for Men 19-50 years

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

• Crackers, wheat, low salt have 1.5 times more Vitamin B2 and 2.4 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.5 times more Vitamin B5, 2.9 times more Vitamin B6, 7.9 times more Vitamin B9 and more Vitamin C than Crackers, wheat, low salt.
• Both Crackers, wheat, low salt and Raw California Red Kidney Beans have similar amounts of Vitamin B1 per 1 kg.
• Both Crackers, wheat, low salt 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, wheat, low salt vs California Red Kidney Beans:

• Crackers, wheat, low salt have 1.8 times more Manganese, 10.5 times more Selenium and 17.3 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4 times more Calcium, 3.5 times more Copper, 2.1 times more Iron, 2.6 times more Magnesium, 1.8 times more Phosphorus, 7.3 times more Potassium and 1.6 times more Zinc than Crackers, wheat, low salt.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, wheat, low salt have 1.4 times more Energy, 82.4 times more Fat, 143.8 times more Saturated Fat, 1.7 times more Omega 3 and 49.1 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.5 times more Fiber and 2.8 times more Protein than Crackers, wheat, low salt.
• Both Crackers, wheat, low salt and Raw California Red Kidney Beans have similar amounts of Carbohydrate per 1 kg.
• Both Crackers, wheat, low salt as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.